By Keri and Dr. Matthea at The WLCC
The podcast currently has 104 episodes available.
Today’s topic is a juicy one and came up as a result of something Keri recently experienced on a train back from London. Reflecting on how different this experience was compared to previous comments that had put her in a distressed place, Keri wants to discuss what helped her ditch the shame and better deal with insensitive remarks about weight.
Most women have probably been subjected to some kind of careless comment, either about their weight or how they look, at some point in their life. Often well-meaning people can be very callous with their comments, choosing insensitive words that linger with us for years.
In this episode, we want to share some examples of comments we have received, and discuss how to shift your mindset to help you find a way to navigate these situations.
To read the full show notes, go here: http://www.thewlcc.com/105
Don’t forget you can now join us for the next 6 Week Reset starting 27 March 2023!
Find out more here: https://www.thewlcc.com/6wr
In this small group experience, we take you on a journey to reset your weight set point with our unique brain-based and science-backed approach. You will be part of a small community, getting to know others on the same journey while being guided by two advanced certified life and weight loss coaches.
Pull Quotes
07:52 - “I would bottle it up and then there’d be shame that started to grow and that for me was the worst part. It was not what they said, it was not who they are, it was what I did to myself with it which was the most hurtful part.”
09:33 - “The biggest thing for me was understanding their thought process and trying to understand and put myself in their shoes and ideate on the possibilities.”
11:04 - “You hold onto the shame within yourself and you might feel shamed by that person but actually the shame is coming from what you’re making that comment mean.”
12:34 - “I get to decide what the facts are and what is true and what I want to believe.”
12:47 - “It has nothing to do with them and everything to do with ourselves.”
22:11 - “The ability to not instantly respond to things is such a sign of maturity.”
Audio Stamps
02:56 - Keri introduces today’s topic and tells us what inspired it.
04:25 - We hear some examples of careless comments and actions Keri and Dr. Matthea have received about their weight in the past and how it has affected them.
09:30 - Dr. Matthea and Keri discuss what has helped them to stop taking such comments so seriously.
15:29 - We learn how to let go of the idea that we need to look a certain way to be accepted.
18:00 - We find out why we need to slow it down and get curious about our reaction.
22:10 - Dr. Matthea reminds us that there’s no prize in reacting quickly.
23:42 - We find out Dr. Matthea and Keri’s top tips for someone who is particularly sensitive to careless comments about weight.
In this podcast episode, we’re thrilled to chat with our special guest, Nanci Pacheco. Nanci is midway through her 100 pound weight loss journey, but she’s been there a while. 14 years to be precise. After being stuck in the middle for over a decade, Nanci tried nearly every kind of weight loss program. But nothing seemed to ever work…and she certainly wasn’t at a ‘happy’ maintenance level.
Nanci has recently graduated from the six week reset with us and is proud to say she has lost 5 and a half pounds, the first weight she’s lost in 14 years. What a feeling!
After learning more about hunger hormones, satiety, and mindset, Nanci feels much more equipped to turn things around this time.
Today, she wants to share her story and what has helped her kickstart her weight loss again so she can inspire others to do the same. So if you’ve recently hit a plateau and need some tips about how to reach the next level in your journey, this is a must-listen!
To read the full show notes for this episode, visit https://thewlcc.com/104-2/
Pull Quotes
17:19 - “It was a six week reset. I'm down five and a half pounds. I haven't lost five and a half pounds in 14 years.”
18:21 - “Food is just a thing. It doesn't run my life. It was so involved in all of my brain space, there wasn't a part of the day that didn't have some food thought in it. And I really don't have that now.”
25:25 - “Everybody was very supportive. We were all on different paths, but we had this one thing in common and we were going at it from wherever we started and learning something new.”
26:11 - I am no longer concerned about hitting my weight loss goal. The tools that were missing from my toolbox are now part of my life and they would not have if I had not gone on the reset.
“Instead of packing a suitcase of snacks in case I got hungry, I focused on the quality of my meals.”
Audio Stamps
00:42 - Keri introduces the background of Nanci’s weight loss journey.
02:08 - Nanci tells us more about herself and her experience with weight loss.
05:48 - Keris asks what has changed for Nanci since she joined the 6 week reset.
11:23 - Keri discusses the mindset of restriction when it comes to the ‘no sugar no flour’ aspect of the program
14:54 - Nanci talks about how the mindset work from the program helped her when she went on vacation.
18:00 - We find out how Nanci feels towards food at the end of the 6 week process.
19:30 - We discover the effect of balancing hunger hormones.
20:44 - Nanci tells us which of the three eating styles she chose in the 6 week reset.
22:33 - Nanci shares what the best thing was for her about the 6 week reset.
24:44 - Keri and Nanci discuss the benefits of the group interaction in the 6 week reset.
25:47 - Keri asks Nanci what she would say to someone considering joining the next 6 week reset.
26:48 - Nanci gives one key piece of advice for someone who is trying to get to the next level and get unstuck.
In Hispanic culture, food is a core element of life. A meal is an event that unites the whole family, provides a sense of community, and creates authentic moments.
Our special podcast guest, Cris Berlingeri MD, knows all about the cultural importance of food in Hispanic culture, having grown up in Puerto Rico. However, she also experienced the pressures that came alongside that, which led to an extremely negative relationship with food and her body.
After becoming a life & weight loss coach, Cris began to shift her mindset and improve her relationship with food. She lost 50 lbs and has maintained that, whilst still thoroughly enjoying the process of making food. She even runs her own bakery in East Texas!
In this episode, Cris shares her experiences and wisdom around navigating a relationship with your family when trying to eat in a different way.
You will learn:
Listen Now! For full show notes please go to www.TheWLCC.com and click on podcast.
Audio Stamps:
02:50 - Cris tells us about herself and her background.
04:04 - Cris talks about the cultural importance of food in Hispanic culture and the pressures that come with it.
05:43 - Cris shares the tips that helped her lose weight in that environment.
10:05 - Cris shares the timeline of how long it took to shift the mindset and start doing things differently.
12:54 - Cris paints a picture as to where she was before, the weight she’s lost, and the different relationship she has now with food.
16:29 - We find out how Cris maintains her new weight with all of the temptations around her.
19:42 - Cris recommends a starting place for somebody who enjoys cooking but wants to lose weight without restriction.
26:45 - We learn how to find out more about all of Cris’ endeavors, including her bakery and her podcast (+ the new Spanish version!).
Quotes:
05:00 - “They want you to eat all this food but at the same time look a certain way, so I was genuinely very confused.”
11:40 - “It was just not who I wanted to be, I was not listening to my body, I was just in reactive mode all the time. That's what slowly harnessed my thoughts and then I used them to really live the life that I wanted.”
18:30 - Just because you try it, doesn’t mean you have to overeat it. It always brings me back to ‘my power is in the middle ground, not in the all or nothing’”.
20:52 - “You realize taking all those feelings and the desire and the sexiness out of it, that after the third or fourth bite, you’re really not feeling anything.”
If we’re answering to emotional hunger more often than not, it’s going to make it very hard to achieve any kind of health goals. You might be snacking when you’re not truly hungry, eating meals just because it’s a certain time, or munching on something to numb the anxiety you’re feeling.
Wherever you are on the emotional eating scale, we want to arm you with the tools that can help you move closer to where you want to be. We’re all human and it’s rare for someone to only ever eat when driven by physical cues of hunger. We all have stresses, worries and frustrations that sometimes drive us to food as a solution. The goal here is not perfection. It's simply to become more aware of what our body needs and why.
In this episode, you will learn:
To read the full show notes for this episode, www.TheWLCC.com/102
Quotes
01:04 - “If we're very often answering to emotional hunger, which is eating for reasons other than physical hunger, we have a very hard time actually making our goals happen.”
16:02 - “Hunger is not an emergency. A lot of us fear getting hungry. We fear it because we've been conditioned by the diet industry that if we're hungry, maybe we won't be able to eat.”
17:54 - “Often, when a screen is on, I don't think you're at your full consciousness level to focus on how your body's feeling with food. So I have made a personal loving boundary for myself that I don't involve screens when I'm eating anymore.”
21:23 - “When you stop emotionally eating, whatever feelings you were eating over will bubble to the surface.”
23:07 - “We don't need to eat something right away to feel better. You can just feel annoyed for a few minutes in the day. It passes. It's a human feeling. You don't have to feel happy all the time.”
Audio Stamps
01:16 - Dr Matthea begins by explaining the difference between physical and emotional hunger and asks us to consider where we would be on the emotional eating scale.
05:09 - We find out what the first step is to start working on emotional eating.
07:07 - Dr Matthea explains the importance of checking in physically with yourself and discusses the issues with ‘eating by the clock’.
10:40 - We learn what to do if you’ve identified that you’re emotionally hungry.
13:24 - Dr Matthea addresses concerns around waking up in the night hungry.
16:01 - We hear about the second step to overcoming emotional eating, including how to eat more consciously, and the problem with watching screens while eating.
20:28 - Dr Matthea talks about step number 3: how mindfulness can help you to get in touch with your emotional life and identify certain feelings.
27:37 - We discover the fourth step in the process and the importance of time and patience.
29:22 - Dr Matthea asks listeners to consider one takeaway from this process of overcoming emotional eating and which element needs more practice.
As women, we’re surrounded by TV ads telling us to treat ourselves to a bubble bath, indulge in some nice chocolate, or go for a massage. This is such a huge misconception of what self-love is because these are great things for us to be doing for ourselves anyway. It’s promoting the outsourcing of our self-love and all of our self-care, when really this should be coming from within.
The concept of self-love can be uncomfortable for many women, especially if it’s associated with vanity and egotism. However, true self-love is nothing like that.
In this episode, Keri explains why self-love is essential for losing weight sustainably and reveals 5 ways you can start loving yourself today.
To read the full show notes for this episode, https://thewlcc.com/101-2/
Pull Quotes
1:37 - “It is absolutely essential to really integrate and start changing the thought patterns around how you think about yourself in order to help you lose the weight sustainably and keep it off.”
03:03 - “No matter what you've done that you perceive to be wrong or bad, you still extend that kindness out to yourself. You make yourself a priority no matter what.”
06:55 - “This is a core skill in weight loss, to really start changing your relationship with yourself, so you don't get into that state where you feel so bad that the only option for you is to emotionally eat your way through that.”
11:42 - A lot of this lack of self-love can be driven by shame, by guilt, by fear-based beliefs.
Audio Stamps
01:58 - Keri discusses what ‘self-love’ can mean to different people.
02:55 - We learn about self-love in the form of extending kindness to yourself.
03:19 - We find out how women have a tendency to focus on others and deprioritize themselves.
05:03 - How self-love comes in the form of acknowledging strengths and balancing out negativity.
07:08 - How to make the space to have your wants and needs met.
07:56 - We discover the importance of setting boundaries.
10:00 - We find out what happens when the self-love tank is running low.
13:03 - Keri shares an analogy to help us reframe our thought patterns.
13:58 - Keri gives you an exercise to raise awareness as to where you're at right now and encourages you to find a different way forward.
When it comes to nutrition, we often find ourselves looking externally for the answers we want. The reality is that we really have to start listening to our bodies a lot more than we do. What the studies show will continue to change, and new diets will continue to emerge. No one has the perfect answer and there is not one diet out there that is designed specifically for your body. It’s about learning to listen and trust your own body's wisdom.
In this episode, we are joined by a very special guest, Dr Khush Mark PhD, who is the founder of the New School of Nutrition in London who believes that nutrition is not just about what you eat, but also how you eat it, where you eat it and what your body does with the food.
We cover a range of topics, including:
And much more!
Quotes
Time Stamps
Read more + connect with Khush: http://www.thewlcc.com/100.
In this podcast episode, we’re delighted to be joined by special guest Summer Brooks, who is a member of The School of Sustainable Weight Loss. Summer came into the program having lost an incredible 90 lbs. Her goal? To keep it off.
Before she joined, Summer was a strong emotional eater, and had a horrible relationship with her body and food. While she’d worked hard to identify some of those issues, she didn't know how to pick those feelings apart in a way that was doable and sustainable.
Summer shares with us how the thought work in the program helped her to move away from calorie counting, how she conquered ‘scale anxiety’, and how she fixed her relationship with food. She also gives us 5 pieces of advice for sustainable weight loss.
Listen now to hear her remarkable journey of progress and self-development.
To read the full show notes for this episode, visit http://www.thewlcc.com/100
Quotes
01:40 - “Until I found the program, I really didn’t know how to pick those feelings apart in a way that was doable and sustainable.”
13:15 - “Even though I was able to get 90+ pounds off, I knew that the way I did it was not able to be done long term.”
13:26 - “This is for life and I need to be able to live a real life and enjoy eating with friends and family and not living in that diet mindset that ‘I can’t do that’ or ‘I can’t have that’.”
14:55 - “It is not the norm for people to be able to maintain weight loss.”
17:34 - “If you want to lose weight and keep it off for the long term, you just cannot be in a hurry. It’s gonna take a while.”
23:11 - “If you feel like you have made a mistake, or you’re beating yourself up because you think, ‘I shouldn’t have eaten that’, forgive yourself and move on. Just make the next best decision that will support you.”
29:16 - “Motivation is fleeting. You just have to stay the course. You’re not always gonna feel motivated to do it.”
Time Stamps
01:02 - We find out about what Summer’s relationship with food was like before she became a member.
02:12 - Summer explains why losing weight wasn’t the main goal for her when she joined the program.
03:29 - We discover what made Summer realize there was more to it than just counting calories.
04:30 - Summer describes what her eating patterns were like on her worst days.
06:40 - We gain an insight into how she managed to lose the 90 lbs before joining the program.
08:12 - We learn how Summer figured out which foods were not making her feel good.
10:05 - Summer shares the main things that were problematic in terms of her relationship with food.
12:57 - We find out if Summer has continued to lose weight since being on the program.
16:34 - Keri asks what the biggest thing was that helped her conquer ‘scale anxiety’.
19:38 - We compare what a ‘bad day’ looks like for her nowadays.
23:07 - Summer shares one tip she would give to women in a similar situation to hers that will help move them forward.
24:47 - Summer reveals what she would say to someone who still feels restricted and has a negative relationship with food.
25:47 - We learn how she remained engaged and ‘on track’ throughout her time in the program.
27:44 - Summer gives advice to members who are at the start of their journey on the program.
30:21 - Dr Matthea asks her to share one final tip for a woman who might feel desperate, has tried everything and feels stuck on the diet hamster wheel.
Whether it’s disguised as points or eating windows, the ‘calories in vs calories out’ model forms the basis of most modern weight loss programs and diets.
Most people these days are familiar with calorie tracking apps, calorie calculators and energy tracking devices. Some people even obsess over them in an arguably unhealthy fashion
Should we really be focusing all of our efforts on weighing foods, checking calorie content and restricting ourselves to certain calorie intakes?
In this podcast episode, Dr Matthea presents us with an alternative view to the diet industry’s ongoing obsession with calorie counting. She encourages us to look for the answers internally, instead of fixating our attention on external factors.
In this episode, you will learn:
Quotes
05:55 - “We see people perfectly following the calorie numbers and they’re not losing the expected amount of weight.”
07:00 - “It doesn’t take into account you listening to your body.”
08:41 - “It's a constant stress response because they're used to using something outside of themselves instead of listening to themselves.”
13:27 - “It creates a lot of obsession and disordered eating, and it's just not a way to live long term.”
14:00 - “If we're not able to consistently keep doing things or coming back to them, it is not the way forward long term.”
Audio Stamps
2:28 - Dr Matthea talks us through the history of where the calorie model come from
4:20 - How to know if someone is subscribing to a calories in/calories out model and some of the flaws of this model
6.50 - Dr Matthea explains three reasons why The School of Sustainable Weight Loss does not use the calorie counting model
14:00 - Dr Matthea discusses how we can start to learn a new way of doing things and take a more long-term approach concerned with quality of food and listening to your body.
15:41 - We learn about the importance of listening to yourself
‘The achievement of failure’ sounds like a bit of an oxymoron. How on earth can it be an achievement if you have failed?
Often on your weight loss journey, you will have points in time where you believe that you have failed. You’ll feel terrible when something doesn’t go to plan and things are not working out for you as you hoped that they would.
Failure is an expected part of the journey. It could be a one-off, or it could last for a week or even longer if the domino effect takes hold. Weight loss is not linear and weight gain or plateaus are very typical. The most important thing is that you are eventually able to understand what happened, why it happened, and what learnings you can take from it.
In this podcast episode, Keri talks us through:
So if you’re currently facing a challenge in life that’s making it difficult to achieve your goals, this episode is not one to miss.
Listen Now.
Quotes
3:39 - “When life happens and something starts to get in the way of us continuing that level of success, we feel like we have failed.
06:33 - “We've been lulled into this false sense of security that things are working, we're on the right track, and then life happens. We haven't figured out how to operate at this same level in the context of this life situation.”
10:59 - “The true terrible failure is if you don't even try to start with because nothing changes then.”
11:04 - “You have achieved this failure. You have got a new understanding and a new perspective that is coming through. You've learned something about yourself, and if you find the gold in that, you can take that forward so that every time these situations come up again, you can act in a very different way.”
Audio Stamps
1:03 - Keri introduces some of the ways we may believe that we have ‘failed’
2: 00 - Keri discusses the label of ‘failure’ and why women often experience this in a weight loss journey
04:34 - Keri talks us through the change process and why we need to remain realistic
7:16 - We learn how to navigate our new identity against our old identity
10:18 - We discover why failure is an achievement
11:47 - Keri gives us practical tips that you can do when you are in a moment of failure
16:43 - We understand how to identify lessons learned and what you would do differently next time
Overindulgence can often seem like a good idea at the time, or may even be something that happens while running on autopilot. Inevitably, it comes with a side of guilt, regret and a whole host of physical discomforts.
It can be incredibly frustrating to feel like you aren't in control of your cravings or how much you indulge. So you feel shame, guilt and attack yourself for overeating.
In this episode, Keri and Dr Matthea discuss the four key stages to healing your overeating for good. If you want to release the pain and struggle from the battle of knowing that you shouldn’t be overeating, yet feeling unable to do anything about it, then this episode is definitely for you.
QUOTES
3:25 - “It's like we're on autopilot in those moments and we’re not even aware of it. We can't go from that to managing our urges 100 % effectively.”
3:40 - “Quite often we have to practice very imperfectly before we get to the stage of being able to do it really competently.”
6:38 - “It's a continuum. So you'll notice as you do this work more and more, you'll be at stage four, but you might notice yourself kind of backsliding into some other steps, and that's okay.”
11:51 - “Let's throw out this old rule book where I've gotta get the weight off real quick. Stage one is I stop judging myself no matter what I do. There is no morality in what is entering your body, period. So if we can stop judging you, once that judgment goes down, the load is lighter to keep going forward.”
20:51 - “The only way to know the manual is to remove the food. So remember if you're hungry, always go eat. But if you are not, then you do not know what's running the show until you get rid of it sometimes.”
22:48 - “You don't slip into old habits when you're intentional.”
TIME STAMPS
01:50 - Keri tells us the first thing that happens when you start healing your relationship with food and stop overeating.
02:31 - We learn about the second part of the process of overeating.
04:00 - We find out what stage three involves.
04:29 - Keri shares the final stage in the process.
05:20 - Dr Matthea provides two observations that she notices with women when it comes to overeating.
6:38 - We’re reminded how the process is a continuum, and that backsliding is normal.
08:26 - Dr Matthea recaps the 4 key stages and discusses examples of when and how they might apply to people.
10:10 - Keri tells us what was most helpful for her as she was going through this journey as well as her clients.
12:25 - We discover how to tell the difference between emotional hunger and physical hunger.
15:10 - Dr Matthea and Keri look more in depth at the second stage of overeating.
18:24 - They discuss a listener’s challenge with ‘treat mentality’.
24:53 - They delve deeper into the third stage of the process.
The podcast currently has 104 episodes available.