The More Than Weight Loss Podcast with Dr. Molly Lupo

This week on The 4Ms (# 023  ), I teamed up with Lindsey Raikes & we’re talking all about motherhood, what the heck to make for dinner, and owning a business.

In this episode (# 023 ), we discussed how to manage your time as a busy working mom, meal prep, taking care of ourselves, and how owning a business translated to motherhood + the systems and structures Lindsey has in place.

Lindsey starts off by telling me about how she lives by her Outlook calendar! She tells me all appointments, meetings, activities both business and personal go on it. She references at the end of the week for the following week so she can set a game plan going into the week. Even though she has a schedule, life happens and being flexible is important to her. She tries to always keep that in mind. Once she picks up her littles she's offline until they go to bed.

She shares with us her meal prep tips including keeping a "meal starter" items on hand. This of course includes Raikes Beef Co. prepared proteins like pulled beef, chopped brisket and chicken along with soups. They are homemade without added preservatives. A few other staples include cauliflower gnocchi, frozen brown rice and frozen cauliflower rice.

She makes sure to carve out time for herself by getting a pedicure or taking an essential oil Epsom salt bath once her littles go to bed. She feels like something as simple as taking her daily vitamins to keep her healthy can feel like self-care, too. Since the start of COVID she started showering at night, and founds he was saving a lot of time in the morning. Her nightly shower has  become her “me” time. She notes that we all know mornings with littles are chaotic, and this has really helped her!

Her favorite recipe is Korean Ground Beef with cauliflower rice.
Her favorite book is "Where'd you go Bearnadette?"
Her favorite mindfulness activity is taking an Epsom salt bath.

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

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Links Mentioned in the Episode:
Raikes Beef Co

Connect with Lindsey:
Raikes Beef Co Instagram

Today on The 4Ms with Molly, I’m answering some frequent questions I get asked! So, tune in as I answer the following questions…

• What my favorite smoothie recipe is, and my thoughts on if you can make it the night prior?
• My best advice for when you have hit a plateau?
• Where to start with nutrition?
• How do you get enough protein grams? 
• How to use setbacks as motivation

Here is my favorite smoothie recipe:

• Acai Berry Puree (these are the kind I use)
• Frozen strawberries (50 grams)
• Frozen blueberries (50 grams)
• Frozen raspberries (50 grams)
• Banana (fresh or frozen cut in chunks)
• Almond Milk  or Water (1-2 c to 1 cup depending on the thickness you like)!
• 1 scoop  protein powder

Blend all together!

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Cheryl Hoover lives in Charlotte, North Carolina, is a Mom of 2,  a registered pharmacist, Cancer survivor, cook and certified in plant based nutrition. 

She believes that the food you eat can either help your body fight disease or contribute to the disease. Her goal is to have you embrace the opportunity you have to nourish your body with every bite. 

We discussed what a whole-foods plant based (WFPB) diet is, how to transition to a WFPB diet, how eating a WFPB affects your clarity, and her favorite protein sources.

To start off with, we defined a WFPB diet. A WFPB diet is based on plants and grains that are in their most natural state. In other words a true WFPB diet would allow olives but not olive oil.   As it turns out this means that most of your plate will be WFPB because that is where all the nutrients are that we need to be healthy.

We also discussed how to transition to a WFPB diet. Cheryl advised us to take it slow, and set ourselves up for success. She suggests shopping the perimeter of the grocery store, trying a meatless Monday, or just one meatless meal a week. Do the best you can, and know that each day is a new start. 

We talked about how a WFPB is void of chemicals and manmade ingredients, and how when you transition to eating more plants you will feel and see all aspects of your health improve including your mental clarity and mood.

Her favorite protein sources are lentils (the red kind), beans, nuts, and seeds.

Links mentioned in this episode:
- Pharmacy In Your Kitchen
- Cheryl Hoover on Instagram
- Healthy Living for A Sharper Mind
- Eat To Beat Disease

This week on The 4Ms with Molly (#020) I am talking all about how to get started with Macros and Breastfeeding. 

In this episode (#020) of The 4Ms with Molly, I am going over:

• When is a good time to start with Macros and Nursing your baby?
• How many calories should I be eating?
• What to set your Macro Percentages at with Nursing?
• How to find your deficit calories without losing your supply?
• What to do when you hit a plateau?
• How do your calories adjust when the baby starts eating off the table?
• My favorite go-to breakfast for maintaining your supply and staying full throughout the morning.

When you are nursing a baby, whether this is your first or your third, the same principles apply. On average, a Nursing Mama needs 300-500 extra calories to maintain their supply. I am outlining on this week’s podcast exactly how to find your sweet spot to lose fat and maintain your supply while preserving your muscle. 

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This week on The 4Ms (#19), I teamed up with Dr. Paula  Freedman & we’re talking all about self-compassion, mindfulness, ACT techniques, and Health at Every Size. 

Dr. Paula Freedman is a Clinical Psychologist and Certified Intuitive Eating Counselor in Chicago. She owns her own practice called HumanKind Psychological Services, and she provides psychotherapy, educational resources, supervision and consultation. She specializes in anxiety-related disorders, eating disorders and disordered eating, and addictive and compulsive behaviors. 

We discussed mindfulness practices, and Dr. Freedman thinks of mindfulness practices as things we do every day, like taking a shower or brushing our teeth or eating or breathing! She says we are so used to operating on autopilot that we don’t pay attention to all of the nuance and sensations involved in our moment-to-moment experiences. She feels like those experiences are not mundane if we’re truly engaged with them without judgment. Going for a walk, or cooking and eating a meal, or laying in bed at night becomes so rich and rewarding when you do it all mindfully.

We discussed self-compassion practices. There are a few main questions that she finds really guides people to connect to self-compassion. Where did I learn to believe these things/ tell myself these things? What would be different for me if I believed something else? What would I think about (or say to) a loved one who felt the way I’m feeling right now? Hint: if you’d feel like a jerk for saying it about a small child, or your best friend, it’s probably a cruel and dismissive thing to say to yourself, too! Another way to have this really hit home is to have people look at a photo of themselves as a young child- maybe age 2 or 3- and notice what they feel if they say the mean things they’ve been directing at themselves to that little kid. It’s harder to consider yourself the exception (as in, other people deserve compassion but I don’t) when you’re face to face with an innocent little child- and then you realize, that child is YOU, and that inner child is still there and still deserves kindness.

And the 2 biggest questions to get in the habit of asking for cultivating self-compassion: What am I FEELING? And what do I NEED?

We talked about diet culture.  Dr. Freedman talks about how her health improved  now that she is not spending so much time stressed about her body, and the weight science research confirms this. People who live the longest and have the best quality of life are those who have peaceful relationships with food, don’t limit or restrict themselves on any food, and have strong relationships and a strong sense of community. As a society, we don’t give nearly enough importance to those social and emotional factors when it comes to health outcomes. 

We dive into the higher self, tools for when we get anxious around food, ACT tools to put into practice, and health behaviors + habit science. 

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

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This week on The 4Ms (# 018 ) I am bringing you a solo episode where I talk to you all about the basics of macronutrients.

First up, is protein!

Protein is what is going to keep you full and satiated above everything else. It’s found literally all throughout your body in muscle, bone, hair, and most of your other tissues. It helps in building and retaining your lean muscle.  Protein is made up of around 20 amino acids, and our body uses them, and breaks them down in digestion. 

For example, one of the amino acids is Tryptophan which produces Serotonin (a neurotransmitter largely responsible for feelings of happiness and wellbeing). This is why and how food affects everything...especially the way you feel!

Protein has the highest thermic effect of food. Different foods require different energy to be processed and digested. Foods highest in protein and fiber burn more energy (or calories) compared to processed foods.

Protein comes in at 4 calories per gram. The overall recommendation for protein intake is around 0.7-1 gram per pound of body weight. You can set this in @myfitness pal to 30% (another way to do it).

Now, let's talk about Carbs!

Carbohydrates are the main energy source for your brain and central nervous system. Carbohydrates are what are recommended before and after you workout because they are going to give you that energy boost (and hopefully perform better in your workouts).

Carbohydrates also come in at 4 calories per gram. They are made up of sugars, starches, and fibers. Carbs are found in vegetables, legumes, grains, fruits, bagels, bread, oatmeal and also the refined/processed stuff (cookies, cake, chips, etc.)

Carbohydrates are not bad. And, honestly, I know the next question is about Keto. The short answer is yes, your body can live without carbohydrates. And, something I’d like you to ponder is: do you think you can sustainably do keto? 

If you are doing Keto, it is typically 20-50 grams of carbohydrates a day. If you want to eat a cinnamon roll, the carbs weigh in around 48 grams for one. 

My entire philosophy around food is that you want a sustainable way to be around it. 

For me, I’m not missing out on cinnamon rolls every once in a while with my kids. 

Whenever I completely restrict, I can guarantee I will completely binge. 

My carbohydrate grams are set to 232 grams a day. Yes, I still lose weight when I eat that much.

Aim to have your carbohydrate grams around 30-40% of your total intake.

Finally, let's talk about Fat!

Fat is the third macronutrient and it's a satisfier. 

Have you ever noticed when you put cream in your coffee, you get full? Fat comes in at 9 calories/gram, and your body needs fat for energy regulation, hormone production, nutrient absorption, and to help your body maintain its temperature. 

Aim to have you fat grams be 30-40% of your total intake.

Want to win access to my 45 minute workshop: Macros 101 for you and a friend? Join my Facebook group Macros and Mindset for Moms and invite your friends to join, too. Each person who joins from your invite counts as an entry! I'll be picking the winner on Galentine's Day (Feb 13th!).

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This week on The 4Ms (# 017), I teamed up with Misty Lynch who is a certified financial planner, investment advisor, and certified life coach at Beck Bode, wife, and mom of two.

In this episode (# 017 ), we talk about:
- Misty's one year spending freeze where she had a one-click shopping habit that increased when she was up all night with her infant, busy with her job, and her 2 yr old.  She saw an article about a no spend month someone did and knew she could do it for a year. She decided she had enough and decided to try it, and wrote a blog about it.

- Why it is so easy to spend money on some things and not on other things! Misty shares her thought on how we all have things we think are worth it, and things we think are ridiculous. We are quick to judge other people.  Think about what you love to spend money on and make room for that in your budget.

- People  splurge, and call it self-care. But, it’s not self care if it sabotages your budget. Self care does not have to be expensive.  Women tend to need to justify everything they do because we aren’t usually comfortable with money or spending it on ourselves.  When I want a $15 glass of wine I buy it and don’t feel the need to call it “self care." Women are allowed to want things.  Men do not do this.  Self care is managing your time, your money and your mind so you can handle life better.  

- How to be more mindful with spending? Slow down, and make it a tiny bit harder - it has never been easier to spend money.  Look at what you are spending on, and think about what you want to focus on and spend accordingly.  People change and you may spend a lot on things you don’t care about - that can be better used elsewhere.

- Thoughts on prenuptial agreement for second marriage? Marriage is beautiful and romantic but it is also a business partnership. If you have assets that are yours and you want to protect them - in a first or second marriage you need to have this conversation.  Taxes, health insurance, retirement accounts, student loan payments etc. all become impacted when you change your marital status - if you can treat each other well before marriage with this stuff it will help the “partnership”.  Third parties can help if it is too awkward.

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

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You can find our guest, Misty Lynch (she/her):
https://www.facebook.com/mistylynchcfp
https://www.linkedin.com/in/mistylynch/
https://www.instagram.com/mistylynchcfp
https://www.twitter.com/mistylynchcfp
https://mistylynch.com/
Budget Checklist: https://mailchi.mp/b634e8c7e08f/mistybudgetchecklist

What is Intermittent Fasting?

• The definition of Intermittent Fasting: taking intentional breaks from eating. What are ways to Intermittent Fast?
• 16:8 Method: Restrict intake for 8 hours, and fast for 16. Example: eat 11 am to 7 pm.
• Eat-Stop-Eat: Fasting for 24 hours, 1-2 times a week.
• 5:2. You consume 500-600 calories on two non-consecutive days of the week, and eat normally the other 5 days. 

How does Human Metabolism work?

• Glucose (or sugar) is the primary energy source for most of your tissues/cells throughout the day
• Fatty acids represent an alternative fuel source for organs that are metabolically active like muscle, liver, brain, and rise overnight while you are sleeping (/fasting).

The Cycle Of Intermittent Fasting

EAT

• Hour 0
• Food Consumption

FED STATE 

• Hour 3
• In the fed state, your glucose (blood sugar rises), and your pancreas secretes insulin to accomodate for the blood sugar spike. 
• In this state, your body stops breaking down fat to release fatty acids.
• It breaks down glucose, and this is where you get your energy from.
• If there is excess caloric intake, it is stored as fatty acid in the body

THE POST ABSORPTIVE STATE

• Hour 18
• AKA “early fasting state”
• The insulin secretion has decreased, leading to gluconeogenesis (instead of breaking down sugar from carbs, breaking down sugar from fat and protein).
• Increases the breakdown of fatty acids

THE FASTING STATE

• Hours 36-48
• Insulin secretion is down
• Metabolism shifts to breaking down Fatty acids and Ketones as fuel
• Lipolysis (breaking down of fats increase)
• Increase glucagon (counteracts insulin, by stimulating the liver to increase glucose production, and increase blood glucose levels).

> 48 HOURS OF FASTING

• Decreased insulin
• Releases Fatty Acids

So, what do we know?

• Nearly all IF studies have resulted in some degree of weight loss, ranging from 2.5-9.9% of fat loss
• Animal studies found a decrease in serum glucose or blood sugar and insulin
• The human trials showed stable or decreased fasting insulin, with no change in fasting blood sugar
• Animal models show IF to be beneficial for weight, body composition, cardiovascular biomarkers, and aging, decrease inflammation, and promote longevity
• The studies vary on their definition of IF, protocol, and duration of fasts.

Questions to ask yourself?

• Can you maintain this?

Take-Aways

• Research is not robust enough to suggest IF to patients as a standard of care
• Best recommended to people who are able to avoid overeating following a fasting period
• Americans prefer highly palatable, calorically dense foods!
• Trials ongoing on cancer, alzheimers, diabetes, and longevity

This week on The 4Ms (#015), I teamed up with Mary Purdy, Registered Dietician & we’re talking all about: 

- Sustainable goals
- Behavior change
- Building healthy habits
- The power of your "why."
- Little improvements and why they matter
- Digging into your values to motivate you
- Why it's so powerful to make your own decisions about your behavior change
- Shifting our mindsets from scarcity to abundance
- How to add food in, instead of take it away
- How to add more plant-based foods in
- Favorite quick and easy meals for the busy mom
- Reducing the carbon food print by adding plants!
- Focusing on evaluating where you are at,  and asking yourself the question, "What do I think I could add in or change that I would actually do?"

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

Molly's Website: click here
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You can find our guest, Mary Purdy @marypurdyrd
You can find  her website, here!

**Sign up for Molly's 8 week course  #MoreThanMacros here!**

This week on The 4Ms (# 014  ), I am bringing you a solo episode where we talk all about how to create your own Wellness Vision!


In this episode (# 014  ), I give you strategies to
- Curate your Wellness Vision
- Find your "why"
- Discuss internal vs. external motivation
- Setting 3 month S.M.A.R.T. goals
- Setting Weekly S.M.A.R.T. goals
- Putting it all together!

Sign up for Molly’s weekly newsletter here!
Find Molly's website here!
Follow Molly on  Instagram @unsinkablemollynp