Ep #204: Stop Beating Yourself Up To Motivate Yourself

What if I told you you could ditch the concept of portion control, never think about it again, and still lose weight?


I’m here to challenge some widely held beliefs about portion control because, to be honest, I don’t like it and I don’t think it’s helpful. Many of us feel like we have to use portion control to lose weight even though we don’t enjoy it and it doesn’t feel good. I don’t know about you, but that’s not how I want to live my life. 


Tune into this episode of Weight Loss for Busy Physicians to hear more about why I’m choosing to reject portion control and what alternatives I’d suggest. 


Topics covered in this episode include:

• Why portion control is not the only way to stop overeating 
• How portion control causes you to eat more 
• How to lose weight without portion control 

Gone are the days of using food and portion control as weapons against ourselves! You deserve more and I’m here to help you find it.


All show notes are available at  https://katrinaubellmd.com/podcast!!


Resources Mentioned:

Leave a Review of My Book: https://a.co/d/4BwGZ6v

Register to attend the free presentation of How to Lose Weight for the Last Time at katrinaubellmd.com/lasttime!

Do you spend more time thinking about how you feel or how you look?


Like so many of us, you’ve probably been conditioned to put more importance on how you look. There’s not necessarily anything wrong with that, but if it’s at the cost of how you feel, it might be time for something to change.


In this episode of Weight Loss for Busy Physicians, we’re exploring the difference between how you feel and how you look and how to shift your priorities from one to the other.


I’m here to help you create the relationship with food and your body that you want. Not the relationship you think you should want, but the one you really, truly want. Taking care of your body and listening to how you feel is a big part of that. Let’s get started. 


Topics covered in this episode include:

• Why we often prioritize how we look over how we feel
• How to improve how you feel in your body 
• What happens when you prioritize how you feel

What if this one mindset shift could open up the path to peace and freedom around food and the relationship with your body that you’ve always wished for?


All show notes are available at  https://katrinaubellmd.com/podcast!!

Resources Mentioned:

Leave a Review of My Book: https://a.co/d/4BwGZ6v

Register to attend the free presentation of How to Lose Weight for the Last Time at katrinaubellmd.com/lasttime!

When was the last time you thought about simplifying your life? 


One of the biggest problems that people run into when they’re trying to lose weight or improve their relationship with food is finding time. It can feel impossible to fit one more thing into your already busy schedule. If that’s true for you, I want to help you figure out how to simplify your schedule to create the results you want.


If you don’t have time for the things that are most important to you, then your life has probably gotten a little overcomplicated and it’s time for some simplification. The simpler the better, right? In this episode of Weight Loss for Busy Physicians, I’m helping you leverage simplicity to create weight loss results. 


Topics covered in this episode include:

• Why things become more complex over time 
• The value of simplifying your life 
• How to figure out what works best for you 

If your schedule is packed and you feel like you never have enough time to focus on food and weight loss, this is for you.


All show notes are available at  https://katrinaubellmd.com/podcast!!


Resources Mentioned:

Leave a Review of My Book: https://a.co/d/4BwGZ6v

Register to attend the free presentation of How to Lose Weight for the Last Time at katrinaubellmd.com/lasttime!

Do you ever feel like no one really understands what it’s like to be in a medical marriage? Whether you’re a doctor or you’re married to one, a lot of the challenges you face are unique to your situation. 


Sara Payne is a master-certified relationships coach who specializes in helping women create rock-solid relationships with the most important people in their lives.  I invited her to join us on the Weight Loss for Busy Physicians podcast to talk about this because if anyone gets it, she does.


As the wife to a doctor as well as a coach for doctor’s partners, she’s bringing both her personal and professional experience to the table. She knows what it’s like and she also knows that there’s a better way. 


She’s here to help you understand what your non-medical partner might be thinking, feeling, and experiencing in your relationship as well as how to ask for what you need, get on the same team, and stop playing the blame game. 


Topics covered in this episode include:

• The unique challenges that come from being in a relationship with a doctor 
• Navigating feelings of guilt and shame in a marriage
• How to stop placing blame in your relationship 

Are you tired of keeping score and feeling like your marriage is a battle? Take a breath; you’re in good hands.


All show notes are available at  https://katrinaubellmd.com/podcast!!


Resources Mentioned:

Listen to Rock Solid Relationships with Coach Sara Payne: https://podcasts.apple.com/us/podcast/rock-solid-relationships/id1441903947

Visit Sara’s Website: sarapayne.com

Connect with Sara on Instagram: https://www.instagram.com/sarapaynecoaching/

Leave a Review of My Book: https://a.co/d/4BwGZ6v

Register to attend the free presentation of How to Lose Weight for the Last Time at katrinaubellmd.com/lasttime!

Do you think you’re a sensitive person?


We’re conditioned to think that it’s bad to be sensitive. If you’ve ever been told you’re being “too sensitive,” you’ll know what I mean, but is sensitivity really a bad trait to have? I don’t think so and I’m going to explain why. 


In this episode of Weight Loss for Busy Physicians, we’re exploring how to know if you’re a sensitive person and what that means. I’m sharing a list of 21 signs that you’re a highly sensitive person, so if it’s something you’ve been wondering about, you can use this episode to find answers. 


We’re also talking about why there are so many sensitive people working in the medical field and how being a sensitive person can contribute to overeating. 


Topics covered in this episode include:

• Signs that you’re a sensitive person 
• What it means to be a sensitive person 
• Why sensitive people make great doctors
• Ways to handle your sensitivity 

Tune in to find out whether you’re a sensitive person and how to use that information to improve your life.


All show notes are available at  https://katrinaubellmd.com/podcast!!


Resources Mentioned:

Check Out the Sensitive Refuge Website: highlysensitiverefuge.com

Leave a Review of My Book: https://a.co/d/4BwGZ6v

Register to attend the free presentation of How to Lose Weight for the Last Time at katrinaubellmd.com/lasttime!

What could you be delegating to make your life easier?


I want you to really consider this question as you listen to this episode of Weight Loss for Busy Physicians. 


I think when we have so much going on in our busy lives, we forget that we could ask for help with some of it. Yes, it will cost you to hire help, but how much is your time and well-being worth to you? When you look into it, a lot of the time you’ll find that hiring help pays for itself pretty quickly and becomes invaluable. 


So, how do you know if hiring someone is the right move for you? What role should you hire someone in? Where do you get started? I’m answering all these questions and more in this episode. 


Topics covered in this episode include:

• How to know what to delegate 
• Things you can delegate that you might not have considered
• Deciding whether to hire a virtual assistant or someone in person

Tune in to hear my ideas, tips and tricks, and lessons learned when it comes to delegation.


All show notes are available at  https://katrinaubellmd.com/podcast!!


Resources Mentioned:

Listen to Episode 365 with Judith Gaton: https://katrinaubellmd.com/why-you-should-let-someone-dress-you-judith-gaton-returns/

Get the Front App: front.com

Leave a Review of My Book: https://a.co/d/4BwGZ6v

Register to attend the free presentation of How to Lose Weight for the Last Time at katrinaubellmd.com/lasttime!

Do you struggle to treat yourself with compassion?


Self-compassion is a hidden gem in the world of well-being and mental health. A lot of people know about it but not so many people know how to practice it. Sometimes we even start to beat ourselves up for not practicing it, which is totally counterproductive! So how do we change?


My goal for this episode of Weight Loss for Busy Physicians is to not only teach you how to start being more compassionate towards yourself, but also to give you a taste of what’s to come as you start to develop the ability to offer yourself compassion. When you hear the many benefits of self-compassion, I think you’ll be more encouraged to give it a go. 


Topics covered in this episode include:

• What self-compassion is and what it’s not 
• The effects of treating yourself with more compassion
• Why self-compassion is not selfish 

Tune in to learn how to introduce the practice of self-compassion into your life.


All show notes are available at  https://katrinaubellmd.com/podcast!!


Resources Mentioned:

Take Dr. Kristin Neff's Self-Compassion Test: https://self-compassion.org/self-compassion-test/

Leave a Review of My Book: https://a.co/d/4BwGZ6v

Register to attend the free presentation of How to Lose Weight for the Last Time at katrinaubellmd.com/lasttime!

Why do you need to believe that success is possible before you can achieve something


Maybe you feel like there’s an obvious answer to this question or maybe not. Either way, I invite you to explore it with me in this episode of Weight Loss for Busy Physicians. We’re delving into why you need to believe that success is possible, how to start believing it, and how to continue believing it along your journey to success. 


Topics covered in this episode include:

• How to know if success is possible 
• Challenging your thoughts and feelings that are holding you back 
• The value of listening to your intuition 
• How your thoughts shape your experience

If you’re struggling with the idea that weight loss or peace and freedom around food are possible for you, this episode is going to help.


All show notes are available at  https://katrinaubellmd.com/podcast!!


Resources Mentioned:

Register for a Free Training Call: katrinaubellmd.com/changes

Leave a Review of My Book: https://a.co/d/4BwGZ6v

Register to attend the free presentation of How to Lose Weight for the Last Time at katrinaubellmd.com/lasttime!

What would happen if you stopped forcing yourself to eat food you don’t like?


This made a huge difference for me when I was losing weight for the last time and changing my relationship with food. In order to have peace and freedom around food, I had to like the food I was eating. Makes sense, right?


There are a lot of reasons you might eat food that doesn’t taste good to you. Maybe as a kid, you had to eat everything on your plate. Maybe everyone’s telling you you need to eat the latest trendy superfood. Maybe you feel like you have to eat the low-fat or low-sugar versions of things even though you don’t like them as much. 


We’re unpacking it all in this episode of Weight Loss for Busy Physicians, and I’m teaching you how eating only food that tastes good to you will help you lose weight and improve your relationship with food forever. 


Topics covered in this episode include:

• The impact of growing up in the “clean plate club”
• Ways that you may be forcing yourself to eat foods you don’t really like
• Why eating food you don’t like leads to overeating 
• How to achieve peace and freedom around food by eating only things that taste good to you

Tune in to discover the freedom you can feel when you no longer have to eat food you don’t like.


All show notes are available at  https://katrinaubellmd.com/podcast!!


Resources Mentioned:

Make a Topic Suggestion: katrinaubellmd.com/topic

Leave a Review of My Book: https://a.co/d/4BwGZ6v

Register to attend the free presentation of How to Lose Weight for the Last Time at katrinaubellmd.com/lasttime!

How do your clothes make you feel? If they don’t make you feel happy, confident, and like yourself, what can we do to change that?


It’s become normalized to get help in a lot of areas of our lives which I think is a great thing, but there are still many areas where it hasn’t. There’s one area in particular that I want to take a look at that you might not have considered before, and that’s your wardrobe. 


If you look at other people’s style and wish you could dress like them but you don’t know how or you just want some clothes that you enjoy wearing and that feel good on your body, Judith Gaton can help you. She makes style feel less confusing and overwhelming so that you can finally feel like your best self in your clothes, and she is back for another episode of the Weight Loss for Busy Physicians podcast. 


Judith is a personal stylist, certified life coach,  and lawyer. She is your professor of glam and elegance, also known as a style coach.


Topics covered in this episode include:

• How to get help styling yourself 
• What it looks like to work with a stylist on different budgets 
• Finding clothes that make you feel like yourself 

If you’re someone who wishes you could change up your style and build a wardrobe you love but you’re not interested in learning how to do it yourself, help is here.


All show notes are available at  https://katrinaubellmd.com/podcast!!


Resources Mentioned:

Learn More About Judith: https://www.judithgaton.com/


Leave a Review of My Book: https://a.co/d/4BwGZ6v

Register to attend the free presentation of How to Lose Weight for the Last Time at katrinaubellmd.com/lasttime!