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It can get hard to remember all the details of the Mediterranean plan, so I try to break it down in the podcast today.

Here's the list (in general): Red meat once a month. Fish and Chicken 1-2 x a week. Nuts just a little bit every day. Beans (legumes) every day. Fruit 1-2 x a day. Whole grains every day. Healthy Fats every day. Vegetables every meal.

Remember that you can eat the Mediterranean eating style with the foods you enjoy and are used to if you look at the details.

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What is buffering? It's when we use something to push away our feelings. Often we may consume something to avoid those feelings: food, alcohol, porn, scrolling social media, online shopping. Today I talk about how you know when it's a problem, and how to allow your feelings to just be.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD

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Self-care helps you lose weight! In the physical sense, taking compassionate care of your body and nourishing it with healthy food will help you lose weight. But keeping some time for yourself and taking breaks can lend a hand as well since it helps to reduce cortisol levels which are associated with weight gain. Dr. Ngozi Ude, a family and aesthetics doctor, is here today as a wonderful guest to tell us how self-care can be our super power, and how to make it happen when you have a big career, and also possibly family to care for.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD

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Click here to text us!

Why are the last 5 pounds hard? Is it because of your weight set point? Is it because you aren't lifting dumbells? Is it even true???? Today on the podcast I talk about what your body thinks about your goal weight, and more. Don't worry, it's all good news.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD

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Can eating whole foods plant based help you lose weight more easily? Can it make me healthier? And what is WFPB compared to veganism or being a vegetarian? What are the issues around protein? Great conversation with Dr Amanda Adkins today around these big questions and more. We reference The Game Changers movie, and this can be streamed on Amazon Prime, Apple TV as well as other sites at the time of this episode (not on Netflix at this time). A little more about Dr Adkins: Dr. Amanda Adkins, MD is a double board-certified Internal Medicine, Lifestyle Medicine Physician, health coach/owner of Enlightenment Health and Wealth. Here is where you can connect with her: YouTube channel https://bit.ly/DrAmandaAdkinsYouTubeChannel Facebook www.facebook.com/DrAmandaAdkins Instagram www.instagram.com/DrAmandaAdkins Website www.dramandamd.com

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD

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Many people think smoothies are A WAY TO LOSE WEIGHT. I just don't believe this is true. It's really easy to overeat with smoothies, it's really hard to tell when you've had enough with a smoothie, and it's practically impossible to tell when you should adjust the amount of your smoothie. I think that putting food in your mouth, tasting it's deliciousness, and stopping when you're satisfied is still the best way. I discuss all this and more on the podcast today.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD

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When is a weight loss journey important for fertility? Dr. Carolina Sueldo OB-GYN and infertility specialist is on the podcast today to explain when weight loss could be something worth considering when you are having an infertility issue. What should the goals be? Listen in on this interesting conversation today.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD

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Does the layout of your house or apartment work against your weight loss journey? I noticed that the house I used to live in dumped you right into Eating Central, which made eating all the time an easy habit to pick up. How can you disrupt these habits by doing something against your home design, and other great easy habit disrupters that keep you losing weight more easily. This is what we look at on the podcast today.

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD

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Click here to text us!

Register now for our masterclass January 24, 2023 at 7pm CST, so you can get the Unstoppable Mindset to Shrink the Numbers on the Scale. I'll show you how to get the most important mindset piece in line for permanent weight loss!

https://us02web.zoom.us/webinar/register/WN_Keg0GsL-S6Ch6CzxhqG07A

After registering, you will receive a confirmation email containing information about joining the webinar.

Today on the podcast, I talk about some ways you can plan your food so you know what to get if you need a back-up meal. There are multiple strategies, and this removes that panicky feeling and lets you face this situation with ease!

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD

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These is what I learned:

1) Food order matters--this happens with most human bodies, and it did with mine as well.

2) Refined sugar and bread were the same to my body. We're talking a high blood sugar spike!

3) Hiding dessert works--I was able to have a small dessert right at the end of the meal with no change in blood sugar from the same meal without that little dessert.

Hope you enjoy hearing about my experience and my advice for you afterwards!

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Want to know your two next best steps to watch the number on the scale go down? Sign up for a free mini-session with Heather Awad, MD

Sign up here: https://calendly.com/heatherawad/discovery-calls.