To Your Health

As a follow up to episode 216 about diet "rules" that actually work, today I'm sharing with you 4 of my personal "rules" that are working for me right now to help me be consistent and avoid decision fatigue when it comes to food and exercise.

You certainly don't need to adopt these for yourself but I hope getting a glimpse into what works for me will help you figure out what works for you.

Subscribe, rate, and review this podcast and get a copy of our Weekend Survival Guide as a thank you! Just email a screenshot of your review to [email protected] and we’ll send it over ASAP! Thanks for your support!

Connect with Esther on Instagram (shoot me a DM and let me know you listen to the podcast!): www.instagram.com/esther.avant

Join me and Coach Meg as we deep dive into the world of GLP-1 medications and seek to help you sift through the mountain of information you're probably seeing about them.

In this 3-part series we strive to educate you on what they do, what the risks are and whether they're safe, how to maximize your results while minimizing side effects, whether you can wean off or if you'll be on them for life, and so much more.

We hope this and the other 2 episodes will help you decide whether GLP-1 medications are a tool that could be useful on your journey.

Get your copy of our GLP1s & Me User Guide at www.madebymecoaching.com/guide Join our GLP1 Facebook group at https://www.facebook.com/groups/459759346737747

Learn more about Esther & Meg’s collaboration at www.madebymecoaching.com

Subscribe, rate, and review this podcast and get a copy of our Weekend Survival Guide as a thank you! Just email a screenshot of your review to [email protected] and we’ll send it over ASAP! Thanks for your support!

Connect with Esther on Instagram (shoot me a DM and let me know you listen to the podcast!): www.instagram.com/esther.avant

Few things are as frustrating as seeing the scale go up - especially when you're trying to make it go down (or stay the same).

Odds are, nothing has changed drastically to cause you to put on a few pounds - it's probably not a major medical or hormonal issue, and it's certainly not that you're too old and this is just how things are now.

On this episode, I'm sharing what to do if the scale is creeping up so that it doesn't send you into a tailspin.

You'll learn how to differentiate between short term fluctuations and actual fat gain, and what to do if you're experiencing the latter so you can turn things around.

Subscribe, rate, and review this podcast and get a copy of our Weekend Survival Guide as a thank you! Just email a screenshot of your review to [email protected] and we’ll send it over ASAP! Thanks for your support!

Connect with Esther on Instagram (shoot me a DM and let me know you listen to the podcast!): www.instagram.com/esther.avant

Join me and Coach Meg as we deep dive into the world of GLP-1 medications and seek to help you sift through the mountain of information you're probably seeing about them.

In this 3-part series we strive to educate you on what they do, what the risks are and whether they're safe, how to maximize your results while minimizing side effects, whether you can wean off or if you'll be on them for life, and so much more.

We hope this and the other 2 episodes will help you decide whether GLP-1 medications are a tool that could be useful on your journey.

Subscribe, rate, and review this podcast and get a copy of our Weekend Survival Guide as a thank you! Just email a screenshot of your review to [email protected] and we’ll send it over ASAP! Thanks for your support!

Connect with Esther on Instagram (shoot me a DM and let me know you listen to the podcast!): www.instagram.com/esther.avant

We've all been there - elbow deep in a bag of chips when we told ourselves we wouldn't do that again tonight.

Hitting snooze when we swore we'd wake up to workout.

These "mess ups" don't need to be a big deal but can turn into one when we beat ourselves up about them but don't learn anything from them.

Tune into this episode to learn what to do after you "mess up" so that it can just be a blip on the radar.

Subscribe, rate, and review this podcast and get a copy of our Weekend Survival Guide as a thank you! Just email a screenshot of your review to [email protected] and we’ll send it over ASAP! Thanks for your support!

Connect with Esther on Instagram (shoot me a DM and let me know you listen to the podcast!): www.instagram.com/esther.avant

It would be SO much easier to lose weight if your partner was totally on board, right?

Willing to workout with you, eat whatever you wanted, not offer any sort of temptations or resistance.

Situations like that are pretty few and far between (and, believe it or not, aren't even necessarily what you'd want to be as successful as possible) so we have to learn to work toward our goals regardless of what our spouses want to do.

Today's guest, relationship and sex therapist, Dr. Chelsea Page, is sharing actionable advice to communicate with your partner about your wants, needs, and desires.

Dr. Chelsea Page is a licensed Sex and Relationship Therapist in Colorado and online Intimacy Coach for couples and women worldwide. Through Intentional Intimacy® she has helped hundreds of individuals and couples over the past 11 years with accessing the most nourishing and vibrant life and relationship with themself and their partner. You can find more about her coaching services and dive into her Intentional Intimacy® blog at drchelseapage.com

Connect with Dr. Chelsea Page onFacebook: https://www.facebook.com/DrChelseaPageXO/

Subscribe, rate, and review this podcast and get a copy of our Weekend Survival Guide as a thank you! Just email a screenshot of your review to [email protected] and we’ll send it over ASAP! Thanks for your support!

Connect with Esther on Instagram (shoot me a DM and let me know you listen to the podcast!): www.instagram.com/esther.avant

It's just not realistic -- or pleasant -- to think you're never going to go out to eat, again.

It's a fun and necessary part of life, not something you should fear or avoid.

And at the same time, the more you eat out, the less control you have over what's in your food, which can make it harder to lose weight or maintain your previous weight loss.

Today I'm sharing my tips for going out to eat, enjoying yourself, and keeping your health goals at the fore front.

Subscribe, rate, and review this podcast and get a copy of our Weekend Survival Guide as a thank you! Just email a screenshot of your review to [email protected] and we’ll send it over ASAP! Thanks for your support!

Connect with Esther on Instagram (shoot me a DM and let me know you listen to the podcast!): www.instagram.com/esther.avant

Emotional eating is a lot more complex than just, "I'm sad so I want a treat."

We also eat when to celebrate, to fit in, and so many other reasons.

Understanding the biological, social, and emotional components of how and why we eat is really important if you want to hone the skill of mindful eating where you nourish your body, indulge intentionally, and food thoughts don't dominate every waking moment.

I'm joined today by Registered Dietitian, Lisa Ellis to discuss this and more.

Lisa Ellis is a Registered Dietitian, Certified Eating Disorders Specialist, and nutrition therapist (LCSW) in private practice in the NYC area. She received a B.S, in nutrition and psychology from Simmons University; an M.S. in clinical nutrition from New York Medical College; and an MSW from Fordham University. Her areas of expertise include eating disorders and Emotion-Triggered Eating in children, adolescents, adults, and families.

A recognized expert in the field of nutrition and emotion-triggered eating, she has contributed nutrition information to a variety of publications, including Redbook, Glamour, New York Times, US News & World Report, Fortune Magazine, Westchester Magazine, Huffington Post, Runner’s World, Yahoo, The Healthy, and Today’s Dietitian. Her recent book Why Did I Just Eat That?: How to Let Go of Emotional Eating and Heal Your Relationship with Food was an Amazon Best-Seller.

Lisa’s website is https://integratingnutrition.com/Lisa's book's website is https://whydidijusteatthat.com/Instagram: @lisaellisrdmswFacebook: Lisa Ellis RD MSW

Subscribe, rate, and review this podcast and get a copy of our Weekend Survival Guide as a thank you! Just email a screenshot of your review to [email protected] and we’ll send it over ASAP! Thanks for your support!

Connect with Esther on Instagram (shoot me a DM and let me know you listen to the podcast!): www.instagram.com/esther.avant

Reality check: you don't need more snack ideas.

What you do probably need is to eat bigger meals so you're not so damn hungry every couple hours.

Tune in for a candid discussion about why we snack, when it makes sense, and how cutting back could make losing weight much easier.

Subscribe, rate, and review this podcast and get a copy of our Weekend Survival Guide as a thank you! Just email a screenshot of your review to [email protected] and we’ll send it over ASAP! Thanks for your support!

Connect with Esther on Instagram (shoot me a DM and let me know you listen to the podcast!): www.instagram.com/esther.avant

Most people are surprised to hear that exercise and nutrition are just the tip of the iceberg when it comes to health and making lasting lifestyle changes.

Psychology and understanding our brains and how to make them work *for* us is really at the root of reaching any goal that's important to you.

This includes financial goals, which aren't just math problems, but boil down to psychology, as well.

Today I'm joined by Chad Hufford, a financial expert with a passion for fitness and we're talking about all the many similarities between physical health and financial health.

Born and raised in Anchorage, Alaska, Chad grew up in the financial industry, but also developed a strong background in athletics, nutrition and performance psychology. Chad brings a coaching mindset and the heart of a teacher to financial planning and investing as he strives to both empower and educate his audience to not only become better investors, but to live more intentionally and create an abundant life.

Chad is Dave Ramsey’s SmartVestor Pro and owns a boutique financial planning firm, Veritas Wealth Management, that manages $500 million dollars and serves several hundred families across the US. In addition to finance, he regularly teaches and speaks on fitness and faith, seeing these as all important aspects of a purposeful and abundant life.

IG: https://www.instagram.com/veritas.alaska/

LinkedIn: https://www.linkedin.com/in/chad-hufford-066208100/Website: http://www.veritasalaska.com/

Subscribe, rate, and review this podcast and get a copy of our Weekend Survival Guide as a thank you! Just email a screenshot of your review to [email protected] and we’ll send it over ASAP! Thanks for your support!

Connect with Esther on Instagram (shoot me a DM and let me know you listen to the podcast!): www.instagram.com/esther.avant