The Well Nourished Podcast

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Show notes: 

Summary
The traditional approach of 'eat less and move more' for weight loss often fails because the body adapts to the lower energy availability. The metabolism is constantly adjusting to the environment based on stress and energy availability. Crash diets and quick fixes do not prioritize metabolic health and can lead to further metabolic damage. Women in their 30s, 40s, and 50s are less resilient to these changes and need to care for their metabolism differently. It is important to listen to the signals of the metabolism, such as sleep, appetite, mood, cravings, strength, digestion, and menstrual cycle. Improving the metabolism requires eating more of the right nutrients, moving the body in a way that increases metabolism, and managing stress.

Takeaways
The traditional approach of 'eat less and move more' for weight loss often fails because the body adapts to the lower energy availability.
Crash diets and quick fixes do not prioritize metabolic health and can lead to further metabolic damage.
Women in their 30s, 40s, and 50s are less resilient to metabolic changes and need to care for their metabolism differently.
Listening to the signals of the metabolism, such as sleep, appetite, mood, cravings, strength, digestion, and menstrual cycle, is important for understanding metabolic health.
Improving the metabolism requires eating more of the right nutrients, moving the body in a way that increases metabolism, and managing stress.

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Summary
In this episode, Melissa Eich discusses the problem with having a finish line mentality when it comes to weight loss. She explains that there is no finish line because living in a human body means constantly managing weight, food choices, and mindset. She emphasizes the importance of adopting a lifestyle approach to healthy eating and balance, rather than a diet mentality. Melissa also highlights the need to be emotionally stable and neutral throughout the weight loss journey, rather than being emotionally charged and focused on perfection. She encourages listeners to focus on becoming the future version of themselves and learning the skills of a healthy lifestyle.

Chapters
00:00 Introduction and Announcement of Three-Day Series
04:57 The Problem with the Finish Line Mentality
07:49 Adopting a Lifestyle Approach to Weight Loss
11:53 Emotional Stability and Neutrality in the Weight Loss Journey
12:13 Becoming the Future Version of Yourself

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

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Sign up for The Mindfully Well Waitlist by clicking here:  https://mindfullywell.myflodesk.com/may24

Summary

This conversation explores the difference between solving problems and sulking in problems. It emphasizes the importance of asking helpful questions and reframing unhelpful ones. The speaker discusses how unhelpful questions often stem from underlying beliefs and how they can keep us stuck. The conversation also touches on overwhelm and the need to pause and ask why we feel overwhelmed. It highlights the power of asking better questions to find solutions and encourages listeners to believe in their ability to solve their problems. The speaker concludes by discussing the importance of practicing reframing questions and thinking like our future selves.

Chapters
00:00 Solving Problems vs. Sulking in Problems
03:08 The Power of Asking Helpful Questions
09:45 Dealing with Overwhelm and Finding Solutions
13:47 Understanding Unhelpful Questions and Beliefs

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

Sign up for the Mindfully Well Waitlist! https://mindfullywell.myflodesk.com/may24

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Shownotes:

Shaming our bodies, regardless of size, is a common experience for many women.
Losing weight does not automatically lead to happiness or self-acceptance.
External influences, such as the diet industry, can perpetuate harmful beliefs about body image.
Taking actions from a place of self-love and respect is key to achieving a positive body image and overall well-being.

Chapters

00:00 Shame and Body Image
01:00 The Illusion of Weight Loss
03:23 The BMI Calculator and Diet Industry
04:26 Taking Action from Shame
05:17 Conflicting Messages
06:08 Loving Your Body at Every Size
06:38 The Importance of Coaching
07:56 Owning Your Choices
09:37 Shame and Medication
10:32 Making Your Own Decisions
11:40 Beliefs About Your Body
12:21 Taking Actions from Self-Love
13:40 Understanding Shame
15:01 Changing Your Mindset
16:31 Body Composition Changes
18:49 The Dangers of Over-Restriction
19:47 The All-or-Nothing Mindset
20:38 Believing in Yourself
22:09 Living in the Gray
23:37 Challenging Polarized Beliefs
26:10 Creating New Beliefs
29:06 Taking Actions from Self-Love
30:04 Discovering Self-Love and Acceptance
31:30 Taking Actions from Love

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

Find out more about Melissa and her services here: www.melissaeichcoaching.com

Summary

In this episode, Melissa Eich shares her travel tips and strategies for maintaining a healthy lifestyle while away from home. She emphasizes the importance of setting personal goals and considering the purpose of the trip, whether it's for vacation or work. Melissa advises bringing familiar foods and supplements to ensure proper nutrition and adherence to personal dietary needs. She also suggests making conscious choices when dining out and being mindful of alcohol consumption. Additionally, Melissa provides advice for managing digestive issues and offers tips for those who frequently travel for work. Overall, her tips aim to help listeners maintain a healthy and balanced lifestyle while traveling.

Chapters

00:00 Introduction and Importance of Travel Tips
03:13 Approaching Travel for Vacation vs. Work
06:23 Bringing Familiar Foods and Supplements
10:14 Choosing Foods and Snacks
13:51 Managing Alcohol Consumption
21:07 Setting Boundaries for Alcohol Consumption
23:25 Addressing Constipation
26:40 Traveling for Work and Setting Standards
28:09 Creating a Routine and Making Healthy Choices
28:38 Conclusion

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

Sign up for the 7-day whole food reset: https://mindfullywell.myflodesk.com/n1yax63miu

Shownotes:

In this episode, Melissa discusses the concepts of overworking, underworking, and working without drama. She explores the characteristics of overworking, such as taking action out of fear or desperation and choosing strict diet protocols. Melissa then explains how overworking can lead to underworking and the negative self-talk and comparison that often accompany it. She emphasizes the importance of consistency and avoiding perfectionism. Melissa also addresses the cycle of underworking and the need for emotional resiliency. She encourages listeners to approach change with patience and self-love, making small, sustainable changes.

Takeaways

Overworking often stems from fear and desperation, leading to strict diet protocols and a focus on perfectionism.
Underworking can result from exhaustion and an identity crisis, leading to self-sabotage and a victim mentality.
Consistency and self-compassion are key to achieving long-term results and maintaining a healthy lifestyle.
Emotional resiliency is crucial for navigating the challenges and discomfort that arise during the journey of change.
Approaching change with patience, embracing self-love, and making small, sustainable changes are essential for long-term success.

Chapters

00:00 Introduction: Overworking, Underworking, and Working Without Drama
00:53 Characteristics of Overworking
04:36 Transition to Underworking
05:33 Negative Self-Talk and Comparison
07:12 Perfectionism and Inconsistency
08:53 Consistency and Dramatic Results
09:49 The Cycle of Underworking
10:07 The Impact of Negative Self-Talk
11:17 Identity Crisis and Self-Sabotage
12:22 The Mucky Middle and Coaching Support
13:41 Staying in Confusion and Indulgent Emotions
15:00 The Victim Mentality and External Factors
16:18 Emotional Resiliency and Continuing the Journey
25:44 Making Small, Sustainable Changes
26:32 Working Without Drama and Self-Love
32:28 Approaching Change with Patience and Unhurriedness
33:26 Conclusion: Embracing Health and Taking Care of Your Body

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

Sign up for The Live Well Project through March 12 at midnight. You can sign up right here: https://melissaeichcoaching.com/

In this workshop, Melissa Eich discusses the Hormone Balance Blueprint and the importance of hormonal balance for overall health and well-being. She shares her personal journey and explains how hormonal imbalances can affect various aspects of life. Melissa highlights the role of nutrition, stress, and lifestyle factors in hormonal balance and addresses common hormonal imbalances such as estrogen dominance and adrenal burnout. She emphasizes the impact of blood sugar instability and the importance of addressing it for hormonal health. Melissa also discusses the role of cortisol and circadian rhythm in hormonal balance and the effects of light exposure on cortisol production. This conversation covers the importance of meal timing, inflammation, sleep, stress management, and a holistic approach to achieving hormonal balance. The Livewell Project is introduced as a program that helps individuals achieve hormonal balance naturally. The program focuses on nutrition, workouts, stress management, sleep, and understanding the menstrual cycle. The importance of mindset and sticking to lifestyle changes is emphasized. The program also offers bonuses and discounts for additional programs. The cost and enrollment details are provided at the end.

Takeaways

• Hormonal balance is crucial for overall health and well-being.
• Nutrition, stress, and lifestyle factors play a significant role in hormonal imbalances.
• Blood sugar instability can lead to hormonal imbalances and should be addressed.
• Cortisol and circadian rhythm have a significant impact on hormonal balance. Meal timing and eating more foods earlier in the day can help achieve hormonal balance.
• Inflammation is caused by factors such as over-exercise, processed foods, exposure to toxins, and poor sleep.
• Managing perceived stress is possible through awareness and changing how stress is perceived.
• Achieving hormonal balance requires a holistic approach that includes nutrition, circadian rhythm, inflammation reduction, and stress management.
• The Livewell Project offers a comprehensive program to achieve hormonal balance naturally, with a focus on nutrition, workouts, stress management, sleep, and understanding the menstrual cycle.

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

Questions? Email me at [email protected]

Register for The Hormone Balance Blueprint on March 6 here - yes there will be replays!
 https://mindfullywell.myflodesk.com/hormones

Enroll in The Live Well Project here!
https://melissaeichcoaching.com/live-well-project

Summary
In this episode, Melissa Eich discusses the importance of strength training with the female cycle. She introduces the Livewell Project, a program that focuses on balancing hormones, managing stress, and optimizing energy and sleep. Melissa explains the four phases of the female cycle and how they impact energy levels and recovery. She provides guidance on cycle-based training, including increasing weights during the follicular phase, pushing for personal records during ovulation, and focusing on active recovery during the luteal phase. Melissa emphasizes the importance of tracking workouts, energy levels, and cycle days to optimize training and muscle growth.

Takeaways

• Balancing hormones is crucial for overall well-being and should be a priority for women.
• Understanding the four phases of the female cycle can help optimize energy levels and recovery during strength training.
• Cycle-based training involves adjusting weights and intensity based on the phase of the cycle.
• Tracking workouts, energy levels, and cycle days can help women strategically and methodically build muscle.

Chapters

00:00
Introduction and Announcements

01:04
Importance of Hormonal Balance

03:08
Stress Management and Hormonal Balance

04:57
Understanding the Four Phases of the Female Cycle

06:46
Introduction to Building Muscle with the Cycle

07:37
Cycle-Based Training in the Follicular Phase

09:02
Cycle-Based Training in the Ovulation Phase

09:27
Cycle-Based Training in the Luteal Phase

36:04
Harnessing the Power of Your Female Body

37:29
Conclusion and Invitation to the Livewell Project

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

Take the hormonal imbalance quiz here: https://www.tryinteract.com/share/quiz/65d28084a41d970015ca02bc

Sign up for The Hormonal Balance Blueprint here:  https://mindfullywell.myflodesk.com/hormones

Read more about The Live Well Project and get on the waitlist here: https://melissaeichcoaching.com/live-well-project

Summary:

In this episode, Melissa discusses the importance of eating more and balancing hormones for weight loss and overall health. She introduces a hormonal imbalance quiz and explains the interconnectedness of hormones. Melissa addresses the fear and challenges of eating more, emphasizing the need to overcome societal beliefs and trust the body's signals. She highlights the purpose of eating more, including providing the body with necessary nutrients and creating hormonal balance. Melissa provides a methodical approach to increasing food intake and transitioning to a fat loss phase.

Takeaways

Eating more is essential for balancing hormones and achieving weight loss.
Overcoming the fear of eating more requires challenging societal beliefs and trusting the body's signals.
Increasing food intake gradually and strategically can lead to improved energy levels and hormonal balance.
Transitioning to a fat loss phase should only be done after a period of eating more and achieving hormonal balance.

Chapters

00:00 Introduction and Hormonal Imbalance Quiz
03:54 The Importance of Balancing Hormones
09:21 The Negative Effects of Under Eating
10:49 The Confidence to Eat More
25:28 Overcoming the Fear of Eating More
30:03 The Purpose of Eating More
36:46 Methodically Increasing Food Intake
44:32 Transitioning to a Fat Loss Phase
45:02 Conclusion