Thrive Beyond Size

If you’ve been stuck in old habits that you can’t kick, if you suffer from food cravings that you just can’t understand, or if you’re plagued by unwanted negative thoughts about your body or self-worth, then you’ll want to tune in to this episode!

We interview Katie Wrigley, a Cognomovement coach. She guides us through the process of using mind-body exercises to harmonize the two hemispheres of the brain and break the cycle between thoughts and emotions. You’ll learn:

Learn more from Katie Wrigley:

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To learn more about Cognomovement, head on over to www.cognomovement.com.

Learn more from Dr. Michelle Tubman:

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Weight and money: common worries of women everywhere. And the solution is simple – we have to change the way we think about money and our bodies.

Today we are joined by Dr. Bonnie Koo, physician and money coach, where we tackle the topics of:

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LEARN MORE FROM DR. MICHELLE TUBMAN:

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In the final episode of the Intermittent Fasting series, we explore hunger. If you’re like so many women who struggle with weight, you might feel like hunger is a terrifying emergency. But it can also be a tremendous tool for weight loss.

So in this episode, you’ll hear about:

• The many benefits of allowing yourself to feel hunger
• How to recognize physical versus emotional hunger
• How to use The Hunger Scale as a valuable weight loss tool

I encourage you to start experimenting with feeling your hunger. It’s the first step in allowing your body’s wisdom guide you towards weight loss.

If you’d like to know what type of fasting might be best for you, take the Intermittent Fasting quiz by clicking HERE:

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Last week, we explored the science behind intermittent fasting. If you’re still wondering if experimenting with intermittent fasting is right for you, then you’ll want to tune in to this episode.

You’ll learn:

• How to decide if intermittent fasting is right for you
• Four different ways to experiment with intermittent fasting
• A method for evaluating if fasting (or any other experiment you’re trying) is working for you.

Next week, will finish the conversation on fasting by exploring hunger – what it means and how to navigate it without losing your mind (or ending up in a binge!).

If you’d like to know what type of fasting might be best for you, take the Intermittent Fasting quiz by clicking HERE:

LEARN MORE FROM DR. MICHELLE TUBMAN:

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Intermittent fasting is a hot topic these days.

Its many proposed benefits include weight and fat loss, improved metabolism and glucose control, cancer prevention, slowing down cognitive decline, and increasing longevity.

But does the science actually support this?

After listening to this episode, you’ll have a better understanding of:

We will continue the conversation about fasting in the next episode, where we’ll talk more about how to decide if fasting is right for you, and how to experiment with it safely if you choose to.

If you’d like to know what type of fasting might be best for you, take the Intermittent Fasting quiz by clicking HERE.

LEARN MORE FROM DR. MICHELLE TUBMAN:
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How often have you found yourself staring at a cupcake, desperately wanting to eat it, but thinking that you probably shouldn’t?

There’s a good reason why you frequently end up in a tug-of-war with yourself when it comes to food. And Jill Bolte Taylor’s new book, Whole Brain Living, gives some creative insight into why this happens.

In this episode, I explore Bolte Taylor’s “four characters” and how this analogy can be used to help you on your journey to food freedom and weight loss. You’ll learn:

Read Jill Bolte Taylor’s new book, Whole Brain Living: The Anatomy of Choice and the Four Characters That Drive Our Life by clicking HERE.

LEARN MORE FROM DR. MICHELLE TUBMAN:
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How many times have you been stigmatized, bullied, or discriminated against because of your weight?

Women of all shapes and sizes are constantly told that in order to fit in, to have value in our society, they have to conform to an unachievable cultural ideal. And it’s the Bikini Industrial Complex that keeps us trapped in this never-ending pursuit of perfect.

In this episode, you’ll hear about:

The key here is to remember that your body is never the enemy, the Bikini Industrial Complex is.

Learn more about the Bikini Industrial Complex in Emily and Amelia Nagoski’s book, Burnout: The Secret to Unlocking the Stress Cycle.

You can also read the 2003 study of primary care physicians attitudes towards obese patients here:

Foster GD, Wadden TA, Makris AP, Davidson D, Sanderson RS, Allison DB, et al. Primary care physicians’ attitudes about obesity and its treatment. Obes Res. 2003 Oct;11(10):1168–77

LEARN MORE FROM DR. MICHELLE TUBMAN:

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Did the Covid pandemic leave you feeling like you had no control in your life? When you start to focus on all the things in your life that you have no control over, it can start to feel overwhelming very fast. But overwhelm is an emotion that won’t get you very far, especially if weight loss is one of your goals.

So in this episode, you’ll learn:

We have a worksheet to help guide you through these strategies. Head on over to www.wayzahealth.com/sphere-of-control to download your copy and get started.

We’re also starting our 1% Wins Challenge on Monday, August 30th. If you’re stuck in overwhelm, this challenge will definitely encourage you out of it! You can sign up at by clicking here.

Reference to the article mentioned:

Branley-Bell D, Talbot CV. “It is the only constant in what feels like a completely upside down and scary world”: Living with an eating disorder during COVID-19 and the importance of perceived control for recovery and relapse. Appetite. 2021 Jul 9;167:105596.

LEARN MORE FROM DR. MICHELLE TUBMAN:

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Have you ever gone nuts buying all the delicious mint chocolate Girl Guide cookies as soon as they start selling them? If so, there’s a good reason why you do this. In this episode, you’ll learn how scarcity thinking leads to unhelpful eating choices and how you can learn to shift from a scarcity mentality to an abundance mentality.

By the time you finish listening, you’ll also learn:

I’d love to hear how you fall into scarcity thinking and how you might shift into an abundance mindset. Tag or message me on Instagram @wayzahealth!

The 1% Wins Challenge is just around the corner! Join us in our private Facebook group starting August 30th, 2021. Head on over to www.wayzahealth.com/win to join us.

LEARN MORE FROM DR. MICHELLE TUBMAN:

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How often do you celebrate your small wins?

More importantly, do you even recognize them at all?

Acknowledging your small wins is essential on your weight loss journey. It provides motivation because it gives you a constant stream of dopamine hits - you go out looking for more and more wins to collect. And before long, those small wins add up to huge results.

In this episode, you’ll learn how to:

• Collect and celebrate small wins to boost energy, change perspective, celebrate yourself, and focus on success
• Aim for progress and not perfection
• Be consistent with your habits

Want to see this habit in action? Join us August 30th, 2021 as we host a free 1% Wins Challenge to show you just how powerful this habit can be. And easy, too! We'll host this challenge in a Facebook group, where you'll work with us to collect 100 wins. To join, head on over to www.wayzahealth.com/win.

LEARN MORE FROM DR. TUBMAN:

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