The Well Nourished Podcast

Sign up for The Right Weigh Week: https://mindfullywell.myflodesk.com/rww

Learn more about Mindfully Well: https://mindfullywell.com/mindfully-well

Summary

This episode discusses weight loss after the age of 35 and the impact of stress on weight gain. The host emphasizes the importance of addressing the root causes of weight gain, such as stress and hormonal imbalances, rather than focusing solely on diet and exercise. The program Mindfully Well is introduced as a holistic approach to weight loss that includes addressing mindset and stress management. The host highlights the significance of preserving and building muscle mass in midlife and reframing the focus from weight loss to fat loss. Enrollment for the program is encouraged.
Chapters

00:00 Introduction and Right Weigh Week
01:12 The Impact of Stress on Weight Gain
03:03 The Importance of Preserving Muscle Mass
05:43 Addressing the Root Causes of Weight Gain
09:29 Reframing the Focus: From Weight Loss to Fat Loss
11:47 Enroll in Mindfully Well: A Program for Midlife Weight Loss

Sign up for The Right Weigh Week here: https://mindfullywell.myflodesk.com/rww

Find out more about Mindfully Well here: https://mindfullywell.com/mindfully-well

Summary

In this episode, Melissa Eich discusses the emotional roller coaster of depending on the scale to determine self-worth and weight loss progress. She emphasizes that the scale is just a data tool and not a judgment tool. Melissa explores the vicious cycles that can occur when the scale determines mood and motivation, leading to all-or-nothing thinking and self-sabotage. She also highlights the impact of this emotional dependency on relationships. Melissa offers solutions for overcoming weight loss resistance, including balancing hormones and reframing the idea of being stuck. She encourages listeners to ask the right questions and take targeted action towards their goals.

Chapters

00:00 Introduction and Reminder about the Right Way Week
01:05 The Emotional Roller Coaster of Depending on the Scale
03:03 Breaking Free from Vicious Cycles and Self-Sabotage
07:51 The Impact of Emotional Dependency on Relationships
09:08 Overcoming Weight Loss Resistance in Midlife
14:24 Reframing the Idea of Being Stuck
16:47 Asking the Right Questions and Taking Targeted Action
18:43 The Mindfully Well Program: A Structured Approach to Health and Weight Loss

Show notes: 

Sign up for the Mindfully Well waitlist here: https://mindfullywell.myflodesk.com/may24

Summary

In this episode, Melissa Eich discusses menopause, perimenopause, and menopause weight gain. She explains that the most common complaint during this transition is changes in body composition, specifically weight gain and muscle loss. Melissa emphasizes that while these changes are real and can be challenging, they do not define women and that perimenopause and menopause can be vibrant and fulfilling years. She provides strategies for managing weight gain during this time, including prioritizing protein intake, engaging in resistance training, managing stress, optimizing sleep, and focusing on nutrient-dense whole foods. Melissa also introduces her program, Mindfully Well Coaching, which offers a holistic approach to health and weight management during perimenopause and menopause.

00:00 Understanding Perimenopause
08:12 The Impact of Hormonal Changes on Body Composition
10:55 Entering Menopause
15:00 Strategies for Managing Menopause Weight Gain
18:14 The Importance of Resistance Training and Stress Management
20:05 Optimizing Sleep and Nutrition during Menopause
23:05 Introducing Mindfully Well Coaching

Sign up for Metabolism Revival TODAY! : https://mindfullywell.com/metabolism-revival

Sign up for the Mindfully Well Coaching program waitlist: https://mindfullywell.myflodesk.com/may24

Summary

In this episode, Melissa Eich discusses the impact of stress on metabolic health and weight loss. She emphasizes that stress is not just a mental state but a physical response that can wreak havoc on our bodies, particularly as we get older. Melissa explains how stress affects blood sugar regulation, insulin sensitivity, cortisol levels, gut health, sleep patterns, and hormonal balance. She also highlights the importance of addressing both the physical and mental aspects of stress to break the cycle. Melissa introduces her upcoming program, Mindfully Well Coaching, which provides a tailored holistic approach to managing stress and achieving weight loss goals.

00:00 Introduction and Enrollment for Metabolism Revival
05:31 The Impact of Stress on Metabolic Health
09:45 The Physical Effects of Stress
12:37 Addressing the Root Causes of Stress
18:11 Introducing Mindfully Well Coaching

Thanks for listening. See you next week for another episode of Mindfully Well with Mel!

Sign up for the Metabolism Jumpstart Workshop here: https://mindfullywell.myflodesk.com/workshop

Sign up for Metabolism Revival here: https://mindfullywell.com/metabolism-revival

Summary

In this episode, Melissa Eich discusses the importance of muscle in metabolism and the benefits of strength training. She emphasizes the need for proper nutrition and rest to support muscle growth and explains how muscle contributes to insulin sensitivity, energy production, hormonal balance, and improved body composition. Melissa also addresses the misconception that strength training will make women bulky and highlights the positive impact of muscle on daily activities and mental health. She concludes by encouraging listeners to sign up for her Metabolism Jumpstart Workshop and Metabolism Revival program.Chapters

00:00 Introduction and Workshop Announcement
03:19 The Importance of Muscle in Metabolism
10:31 Building Muscle through Strength Training
18:39 Nutrition and Rest for Muscle Recovery
19:35 Dispelling the Myth of Bulky Muscles
21:25 The Benefits of Muscle for Daily Activities and Mental Health
26:31 Avoiding Fasting and Excessive Cardio for Muscle Growth
27:19 The Significance of the Post-Workout Meal

Thanks for listening. See you next week for another episode of Mindfully Well with Mel!

Sign up for the Metabolism Jumpstart Workshop here: https://mindfullywell.myflodesk.com/workshop

Sign up for Metabolism Revival here: https://mindfullywell.com/metabolism-revival

A low metabolism can lead to weight gain and reduced energy expenditure. Hormonal imbalances, such as thyroid and cortisol imbalances, can contribute to a slow metabolism. Other factors include reduced muscle mass, altered fat storage mechanisms, and metabolic differences. Strategies to boost metabolism include weightlifting, eating more high-quality foods, and focusing on progressive overload in workouts.

00:00 The Relationship Between Low Metabolism and Weight Gain
02:24 The Role of Hormonal Imbalances in Metabolism
05:03 The Impact of Muscle Mass on Metabolism
06:51 Understanding Altered Fat Storage Mechanisms
09:24 Metabolic Differences and Their Effects on Weight
21:53 Boosting Metabolism Through Weightlifting
23:49 The Importance of Eating High-Quality Foods
25:42 Using Progressive Overload to Improve Metabolism

Thanks for listening. See you next week for another episode of Mindfully Well with Mel!

Sign up for the Metabolism Jumpstart Workshop on July 31 here: https://mindfullywell.myflodesk.com/workshop

Sign up for Metabolism Revival program waitlist here: https://mindfullywell.myflodesk.com/metabolism-revival

Shownotes:
A low metabolism is not inevitable with age and can be influenced by exercise, food intake, activity, stress, and lifestyle.
Symptoms of a low metabolism include weight gain, fatigue, cravings, low appetite, low hormones, trouble concentrating, and weak bones.
Improving metabolism involves focusing on steps instead of intense cardio, eating breakfast and never skipping meals, and getting morning sun exposure.
Consistency in nutrition, movement, and lifestyle choices is key to building a healthy metabolism.

Chapters
00:00 Understanding Low Metabolism and Its Causes
01:50 Symptoms of a Low Metabolism
05:43 What is Metabolism?
06:10 Altering Metabolism: It's Never Too Late
09:03 The Importance of Nutrition for Energy
12:19 The Impact of Chronic Dieting
15:41 Improving Metabolism: Actionable Steps
17:49 Eating Breakfast and Never Skipping Meals
18:17 Morning Sun Exposure
19:16 Upcoming Workshop: Metabolism Jumpstart

Thanks for listening! See you next week for another episode of Mindfully Well with Mel.

Find Shauna on Instagram at: https://www.instagram.com/the.rooted.ot
or on her website: https://therootedot.com

Thanks for listening. See you next week for another episode of Mindfully Well with Mel!

Follow Kelsey on Instagram: https://www.instagram.com/drkelseyjdobesh/?igsh=MTI0Z2Z5cjlxdDNmaw%3D%3D

Schedule an appointment with Kelsey: https://www.dobeshchiro.com/