In this episode of the Wellness Diaries podcast, I’m talking about SUGAR. I clarify that sugar alone does not cause weight gain; rather, it’s the excess calorie intake that leads to weight issues. I explains the concept of energy balance and distinguishes between natural and added sugars. 

I highlight the psychological pitfalls of restrictive diets and advocates for moderation instead of an all-or-nothing approach. Using a client example, I illustrate the importance of a balanced diet that includes occasional sugary treats, promoting a healthier relationship with food.

Topics discussed:

• Negative reputation of sugar in society
• Relationship between sugar, calories, and weight gain
• Concept of energy balance in weight management
• Distinction between added sugars and natural sugars
• Challenges of overeating processed sugary foods
• Psychological implications of sugar restriction
• Importance of moderation over an all-or-nothing mindset
• Role of food quality versus quantity in nutrition
• Guidelines for sugar intake and overall dietary patterns
• Emphasis on a balanced approach to nutrition and well-being

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In this episode of the Wellness Diaries podcast, I chat with Rusty Meier, a fitness coach known as the "Miss Frizzle of Fitness" on Instagram. Rusty shares her journey from athlete to coach, discussing her struggles with body image and an eating disorder.

Emphasizing that fitness is more than fat loss, Rusty highlights the importance of self-belief and consistent personal commitment. The episode goes into the psychological aspects of fitness, the significance of finding personal motivation, and the need for sustainable practices. Rusty also shares her daily routines for personal growth, including reading, journaling, and meditation.

Topics discussed:

• Rusty Meyer's personal journey in fitness and her transition from athlete to coach.
• Struggles with body image and eating disorders.
• The importance of fitness beyond fat loss, focusing on self-belief and confidence.
• Psychological aspects of fitness and the impact of mindset on personal growth.
• The significance of self-awareness and intentionality in fitness practices.
• The interconnectedness of physical, physiological, and psychological health.
• The role of sustainable practices in achieving long-term fitness goals.
• The value of finding meaningful motivations behind fitness aspirations.
• The impact of journaling, meditation, and seeking support on personal development.
• The importance of community and connection in the fitness journey.

Rusty on IG: https://www.instagram.com/coach.frizzle/

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In this episode of the Wellness Diaries podcast, I chat about the relationship between hunger, fullness, and satiety, focusing on how highly processed and hyper palatable foods impact these sensations. I explain the physiological mechanisms behind hunger signals and the brain's role in regulating them. I also offer practical tips for mindful eating, such as slowing down, minimizing distractions, and portion control.

Topics:

• The relationship between hunger, fullness, and satiety.
• The impact of highly processed and hyper palatable foods on hunger signals.
• Physiological mechanisms regulating hunger and fullness, including hormones like ghrelin and leptin.
• The tendency to overeat hyper palatable foods regardless of hunger.
• The role of the brain, particularly the hypothalamus, in hunger regulation.
• Differences in fullness signals triggered by various food types.
• The concept of volume eating and its benefits for weight management.
• Practical tips for mindful eating and recognizing fullness.
• The importance of food choices and their influence on eating behaviors.
• Introduction of a coaching offer to help individuals navigate their relationship with food.

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In this episode of the Wellness Diaries podcast, I chat with my client Sam. She discusses transitioning from a relaxed summer routine to a structured fall schedule. We explore the challenges of adjusting to new routines, emphasizing the importance of creativity, flexibility, and self-compassion. 

Sam shares personal experiences, including overcoming an all-or-nothing mindset and finding joy in everyday activities. Our conversation highlights the significance of embracing change with curiosity and creativity, and the value of incremental progress in personal growth and well-being.

Topics we cover:

• Transitioning from a relaxed summer routine to a structured fall schedule.
• Challenges faced by educators and parents during seasonal transitions.
• The role of creativity in maintaining healthy habits and routines.
• Overcoming an all-or-nothing mindset in personal and professional life.
• The importance of flexibility and adaptability in daily activities.
• Navigating identity and self-worth in relation to work and productivity.
• Recognizing and managing stressors associated with new responsibilities.
• Building resilience through discomfort and embracing challenges.
• Practicing mindfulness and curiosity when facing difficult emotions.

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In this episode of the Wellness Diaries podcast, I’m talking about whether hiring a nutrition coach is beneficial for achieving your health and fitness goals. I’m identifying key indicators for needing a coach, such as difficulty in setting specific goals, feeling stuck, requiring accountability, and facing information overload.

I also discuss importance of mindset and behavior change in nutrition. Drawing from my extensive coaching experience, I share how personalized guidance can help clients overcome challenges and achieve lasting results.

Topics discussed:

• The benefits of hiring a nutrition coach for health and fitness goals.
• Indicators that suggest someone may need a nutrition coach.
• The importance of clarifying specific health and fitness goals.
• Strategies for overcoming plateaus in progress.
• The role of accountability in achieving health goals.
• Navigating information overload in nutrition and fitness advice.
• The significance of personalized guidance tailored to individual needs.
• The impact of mindset and behavior change on nutrition success.
• Real-life examples of client transformations through coaching.

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In this episode of the Wellness Diaries podcast, I discuss transitioning into a new season of life and establishing a new routine without feeling overwhelmed. I talk about the challenges of changes such as returning to work, starting school, or adjusting to new responsibilities. I offers strategies for managing stress, including adopting a curious mindset, breaking tasks into smaller steps, prioritizing self-care, and aligning actions with core values. I emphasize the importance of planning, maintaining a positive mindset, and giving yourself grace during these transitions to navigate them smoothly.

Topics:

• Transitioning into new seasons of life
• Establishing new routines without overwhelm
• Challenges associated with returning to work or starting school
• Managing stress and anxiety during transitions
• Importance of mindset and planning
• Strategies for coping with cognitive overload
• Prioritizing self-care and mindfulness
• Breaking down tasks into manageable steps
• Identifying core values and priorities
• Embracing flexibility and self-compassion during change

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In this episode of the Wellness Diaries podcast, I talks with Tam, a UK-based sports therapist and fitness coach, about the complexities of bodybuilding and mental health. We go into the physical and psychological challenges of preparing for competitions, including the demanding bulking and cutting phases.

Tam shares insights on managing mental health, the importance of setting goals beyond competitions, and the impact of societal perceptions on body image. The conversation emphasizes the need for balance, self-awareness, and finding personal enjoyment in fitness pursuits. Tam also offers practical advice for those starting their fitness journeys.

Things we touch on:

• Experiences and challenges associated with bodybuilding competitions
• The processes of bulking and cutting in bodybuilding
• Psychological struggles related to extreme dieting and body image
• Importance of having goals beyond competitions for mental health
• Societal perceptions of bodybuilding and their impact on individuals
• The need for awareness and balance in fitness pursuits
• The significance of self-compassion and understanding in fitness journeys
• The role of personal motivation and enjoyment in fitness activities
• Strategies for maintaining a healthy mindset during intense training
• The importance of setting realistic expectations and taking small steps in fitness.

Tam on IG: https://www.instagram.com/op_tam_ise

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In this episode of the Wellness Diaries podcast, I chat with Bryan Holyfield, owner of HolyFit Coaching and a former educator. Bryan shares his journey from teaching world history to becoming a personal coach, driven by his passion for holistic well-being. He discusses the importance of integrating fitness into a balanced lifestyle, addressing misconceptions about weightlifting and extreme workouts.

Brian emphasizes sustainable health practices, setting non-negotiables, and aligning health goals with core values. He also introduces his upcoming book, "Small Wins Big Health," which advocates for embracing small victories. 

Things we touch on:

• Bryan's background as a former educator and transition to personal coaching
• Influence of mentor professor and career change during the pandemic
• Target clients and approach to fitness coaching
• Dispelling misconceptions about fitness and weightlifting
• Integrated approach to fitness and lifestyle
• Importance of setting non-negotiables for a healthy lifestyle
• Balancing career and family responsibilities with a healthy lifestyle
• Embracing small victories and sustainable health practices
• Insights from Bryan Holyfield's upcoming book, "Small Wins Big Health"

Bryan's book will release this Fall.. be on the lookout!

Bryan on IG: https://www.instagram.com/bryanholy.fit/

Website: https://www.holyfitcoaching.com/home

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In this episode of the Wellness Diaries podcast, I chat with food scientist Livi Ron, who has a decade of experience. We go into the science behind food, particularly meat and dairy products, aiming to dispel common myths.

Livi explains food safety practices, such as cooking deli meats to prevent listeria, and clarifies misconceptions about nitrates in processed meats. We discuss the marketing tactics that mislead consumers and the differences between grass-fed and grain-fed beef. The episode underscores the importance of scientific literacy in understanding food production and encourages listeners to seek information from qualified professionals.

Things we touch on:

• The science behind food, particularly meat and dairy products.
• Common misconceptions about food safety and production.
• The role of food scientists in ensuring food quality and safety.
• The impact of marketing on consumer perceptions of food products.
• Understanding nitrates and their role in processed meats.
• Differences between grass-fed and grain-fed beef and their implications.
• The importance of sustainability in food production.
• The regulation of food products versus the supplement industry.
• The significance of scientific literacy in understanding food ingredients.

Follow Livi: https://www.instagram.com/liviron_rd/

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In this episode of the Wellness Diaries podcast, I talk about nutritional periodization, which encompasses phases like weight loss, maintenance, and weight gain. I offer practical advice for each stage, stressing the importance of realistic goals and tracking progress. I highlights the significance of a calorie deficit in weight loss, the stability of maintenance, and the structured approach needed for healthy weight gain. I also talk about the psychological aspects of dieting and invites listener engagement for a holistic approach to wellness.

TIME STAMPS

Weight Loss Phase (00:01:12) Tips for setting and achieving goals during a calorie deficit, including prioritizing nutrient-dense foods and being flexible with social events.

Maintenance Phase (00:05:29) The importance of spending time at maintenance, stabilizing body weight, focusing on performance, and adopting intuitive and mindful eating skills.

Gaining Weight Phase (00:10:32) Strategies for gaining muscle mass, setting realistic expectations, and understanding the role of body fat in the process.

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