How to Manage Your Mind

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/157

Hey there!

Get ready to dive deep into one of the most beloved yet potentially addictive foods - pizza! 🍕 In this week's episode of the Keep the Weight Off podcast with Dr. Angela and Marchelle, we're unraveling the mysteries behind why pizza can be so irresistible and even addictive.

Here's a sneak peek of what you'll learn:

👉 The science behind why pizza is so pleasurable and sets us up for addictive-like responses.
👉 Six reasons why pizza can be highly addictive
👉 How the accessibility and social factors surrounding pizza contribute to its addictive nature.
👉 Practical tips for enjoying pizza in a healthier way, including alternative crust options and mindful toppings.
👉 Insightful reflections on finding alternative rewards that don't compromise your health goals.

Dr. Angela and Marchelle will guide you with their expertise and personal insights, offering valuable strategies for navigating cravings and making mindful food choices.

Take care, and we can't wait to catch up with you next week for more empowering insights!

Episode Highlights:

(05:56) Michael Moss wrote a book called "Salt Sugar Fat", in which he interviewed food scientists. He explains that the food industry has zeroed in on this combination of salt, sugar, and fat because it triggers an intense reward activation in the pleasure centers of the brain. The food industry has even named this phenomenon, and they call it triggering the brain's “Bliss Point". Pizza is a “Bliss Point" food. It contains all of these elements: salt, sugar in the tomato sauce, fat in the cheese, and the crust containes flour that gets turned into sugar, and all of this activates the reward center.

(07:54) Cheese contains casein, which breaks down into casomorphins in the body. “Caso” is cheese and morphine is like an opioid. So casomorphins can bind to the opioid receptors in the brain, and that will relieve pain and bring pleasure similar to the effects of other opiates like heroin and morphine. Now, think about combining it with all the other ingredients in pizza; this really can contribute to the addictive nature of pizza.

(10:42) Pizza is often associated with social gatherings, parties, and events. You're relaxed and you're having fun. It's easy and everyone loves it. So this social aspect can create positive associations in our brains. In other words, pizza means happy times, and this really reinforces its appeal and makes it all the more pleasurable and addictive.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/156

In this week's episode, Dr. Angela and Marchelle dive deep into the topic of Identity and how it shifts as we embark on our weight loss journey. 🏋️‍♀️

From shedding old labels to embracing our newfound confidence, this episode is packed with valuable insights and practical tips to help you navigate this transformative process.

Here's a sneak peek of what you'll learn:

🔍 Understanding how our identity evolves as we lose weight
🔄 Shifting our mindset and rewriting our internal narrative
🎉 Celebrating non-scale victories and focusing on what we've gained
💪 Cultivating a supportive network to boost morale and motivation
💬 The power of accountability and emotional support in our weight loss journey

Dr. Angela and Marchelle share personal experiences, expert advice, and actionable strategies to help you embrace your new identity, celebrate your progress, and keep the weight off for good! 🌟

Remember, you're not alone in this journey. Whether you're facing challenges or celebrating victories, we're here to support you every step of the way.

Episode Highlights:

(04:47) Losing weight isn't just about numbers on a scale, it's about a complete transformation. There's a mental transformation, an emotional transformation, and even a spiritual transformation, that's why I always say "The journey to lasting weight loss is a journey of profound personal evolution". And one of the biggest challenges that we face is letting go of that old identity as the overweight person. We've carried that label for so long that it kind of becomes ingrained in our self image and the idea of going to a smaller clothing size doesn't even seem like it fits.

(10:27) We have to shift our internal dialogue; so instead of focusing on what we've lost, and I don't mean weight loss, I mean all of the treats and things that we've lost, we want to celebrate what we've gained. It's about reframing our thoughts and recognizing the incredible progress that we've made. Every pound of fat lost is a victory, and every healthy choice that we make is a step toward our best selves.

(17:06) Focus on what you're gaining rather than what you're losing. And seriously, you're not really losing much more than a few sugary or floury treats once in a while. The benefits far outweigh the sacrifices. We are not only boosting our morale and our motivation, but we're laying the foundation for long term success. It's a really powerful shift in perspective that can transform not just our bodies, but our entire lives.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/155

Hey there!

In this episode, we dive deep into strategies for maintaining healthy habits, even when life throws curveballs your way. Here's a sneak peek of what you'll learn:

🧠 Understanding the importance of kindness and compassion towards yourself during challenging times.

🌅 Tips for adapting your routines and habits when faced with unexpected disruptions.

🤝 The power of accountability and how having support can significantly boost your success in your weight loss journey.

🚀 Practical advice on starting small, building habits gradually, and never giving up on your goals.

Don't miss out on this insightful discussion filled with actionable tips to help you stay on track with your health and wellness goals!

And remember, your journey to a healthier, happier life is not a solo endeavor. Join our community of like-minded individuals in the Sugar and Flour Buster's Society on Facebook, or take your commitment to the next level by joining our Empowered Weight Loss Community.

Here's to a week filled with progress, positivity, and empowerment!

PS: Healthy habits are easier with like-minded friends! If you’re ready to take control of your health and well-being, join us in the Empowered Weight Loss Membership HERE! 

Episode Highlights:

(06:36) Here's a quote from Habit expert James Clear: "In the long run, the quality of our lives depends on the quality of our habits. With the same habits, you'll end up with the same results. With better habits, anything is possible. In many different areas of life, changes seem relatively small and insignificant on a daily basis. The difference between eating a burger and fries for lunch or eating a salad on any given day is pretty insignificant, it's only 2 or 5 or 10 years later that you're like ‘Oh, those daily choices really do add up’".

(12:18) I grew up in Kansas, and I like to compare building new habits to building a new 90-mile-an-hour freeway in the middle of a wheat field. It's going to take some time; first, you have to cut down some wheat, and make a path, then you have to widen the path, and then you have to smooth it out and pave it, then as time goes on you make lanes in your freeway and you add some on and off ramps and more lanes. Years later, you'll have a new freeway going 90 miles an hour in the direction of your desired new habit, but it takes time and consistency to develop it.

(17:48) As you're developing new habits and new routines, if life throws a monkey wrench in your plans, and you go back to eating crap food for a bit, be kind and gentle with yourself. You've got a normal brain that's currently rejecting the idea of developing anything new because right now you're in fight-flight trying to manage whatever the stress is. It's okay. Just don't give up and remember that you want to come back to working on the new habits so that someday they will be just as easy as the old ones were.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/154

Hey there!

🎉 Exciting news! We've just released a brand new episode of the Keep the Weight Off podcast with Dr. Angela and Marchelle, and you won't want to miss it!

In this episode, we delve into a common phenomenon that many of us experience but might not fully understand: Why we're never satisfied, even when we've achieved our weight loss goals.

Here's a sneak peek of what you'll learn by tuning in:

🔍 Understanding the root cause: Dr. Angela and Marchelle share insights into why our brains are wired to constantly seek more, even when we've accomplished remarkable milestones in our weight loss journey.

🧠 Overcoming shame: Explore the deep-seated emotions of shame that often accompany weight loss and learn how to address them effectively.

🎯 The Arrival Fallacy: Discover why reaching your goal weight might not bring the everlasting happiness you expect and how to navigate this common misconception.

🍽️ Tackling primitive brain talk: Learn how to identify and redirect primitive impulses that might sabotage your weight maintenance efforts, especially during vacation splurges.

P.S. 💪 Ready for in-depth support? If you're seeking comprehensive help with your weight loss journey, including medical insights, mindset shifts, and a supportive community, don't miss out on the Empowered Weight Loss membership. Just visit journeybeyondweightloss.com/yes to get started!

Episode Highlights:

(03:14) I just want all our listeners to know that there are people out there who are NOT going to just tell you, “Hey, this is all your fault, stop eating so much and exercise and that's going to solve all your problems!” If you need any help with this disease, and you're looking for a specialist in Obesity, just go to ABOM.org. That's the American Board of Obesity Medicine. Here you'll get a list of health care professionals actually board certified in Obesity Medicine who understand what you're going through.

(06:28) Here's what I discovered from my own experience; I was trying to fix an underlying sense of shame with my dieting, and some of the shame comes from our primitive brains because self-criticism is a survival instinct in the primitive brain. So when we feel threatened by something outside of ourselves that we can't control, we have a tendency to blame ourselves and to feel shame for it, and this is normal. A lot of us are walking around with this primitive brain that is criticizing us all the time and then we're feeling all of this shame.

(14:09) Your primitive brain wants its pleasure hit. It's okay. Nothing wrong. We just have to redirect. I do this by reminding myself that processed food, like cake and cookies and chips, are just really toxic and unhealthy things. I don't want to indulge in these things because I see them in the same way I see cigarettes.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/153

Get ready for an eye-opening episode of the Keep the Weight Off Podcast this week! Dr. Angela and Marchelle take a deep dive into the shocking biases and misconceptions surrounding obesity in the healthcare industry. 🩺💼

Here's a sneak peek of what you'll learn:

🔍 Uncovering the heartbreaking story of a patient facing judgment and prejudice from medical professionals.
🧠 Understanding the science behind obesity as a chronic progressive metabolic disease.
💡 Exploring the Joint International Consensus Statement for Ending the Stigma of Obesity and its crucial insights.
🚫 Confronting bias head-on and advocating for compassionate, informed healthcare practices.
🌟 Finding hope and support in a community that understands the complexities of weight management.

Remember, you're not alone in your journey. Let's challenge misconceptions together and pave the way for a healthier, more inclusive future.

Stay empowered, stay informed, and keep fighting the good fight!

Episode Highlights:

(04:53) Obesity kills 300, 000 people every year in the United States alone, and it takes eight years off of our lives. Most people with obesity have spent a lifetime trying to diet and exercise their way out of it, and very few succeed using that strategy alone.

Is that because all of these people have massive character flaws and are really just lazy gluttons? Absolutely not. It's because obesity is a chronic, progressive, metabolic disease that in most cases cannot be fixed with willpower.

(08:44) The Joint International Consensus Statement for Ending the Stigma of Obesity was published in 2020. There are 2 important points in the section titled “The science of obesity versus misconceptions in the public narrative of obesity”:

1. “The assumption that body weight is entirely under volitional control and that voluntarily eating less and or exercising more can entirely prevent or reverse obesity is at odds with a definitive body of biological and clinical evidence developed over the last several decades”.

2. “Popular expressions such as energy in versus energy out, or calories in versus calories out are misleading because they inaccurately imply that body weight and or fat mass are solely influenced by the number of food calories ingested and the amount of energy burned through exercise. This narrative is not supported by evidence, and provides a foundation for popular, stigmatizing views that blame individual's lack of willpower for their obesity”.

(15:58) If you hear this sort of bias from your healthcare professional, you're not alone. Number one, obesity medicine professionals would never say these things. We understand that this is a terrible disease, and it's very difficult to keep it under control.

There are complex factors involved, including a processed food industry that is constantly advertising in your face all the time, your genetics, how early you were exposed to these toxic foods, and all kinds of social bias. There are so many factors going on that affect this disease and how it manifests. Not all of us but many of us understand that processed food is a drug, and so there's an addiction component to overcome too.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/152

In our latest episode of the Keep the Weight Off Podcast, we dive into a topic that resonates with so many of us - getting back on track after the holidays, vacations, illness, whatever it may be!

In this episode, Marchelle and I share our personal experiences and insights, shedding light on why it can be so challenging to resist those temptations and regain control. 🍰🍫

Here’s a sneak peak:

👉Understanding the Challenge: Learn why it's not about your willpower but rather the powerful influence of the toxic food environment we live in. 💪🏽🍔

👉Key Skills for Success: Explore practical strategies for getting back on track, including the crucial first step of not beating yourself up.

👉Emotional Mastery: Discover how to identify and navigate your emotions, with a unique perspective on turning shame into a powerful motivator through intriguing revenge fantasies.😡🤣

👉 Taking Action: Gain actionable steps to reclaim your health, from setting a quit date to cleaning out your pantry and planning your detox journey.📆🍏

Remember, you're not alone on this path. We're here to support you every step of the way. Join our Empowered Weight Loss community for even more guidance, a supportive community, and expert coaching.🤝

Don't let temptations derail your progress any longer. 

Thank you for being a part of the Keep the Weight Off Podcast community. We can't wait to inspire and empower you in your wellness journey.

Take care and stay tuned for our next episode!🌈

Episode Highlights:

(07:03) My emotional connection to food has a whole lot to do with my self esteem and my worthiness. I feel like when I give myself permission to indulge in things that are not good for me, it has to do with me feeling worthy of health and worthy of nutrition and worthy of saying no to that stuff.

(14:47) When we have sensitive brains there's no such thing as moderation, it doesn't work that way when you're trying to get off crap food… Dr. Ashley Gearheart told us that 14% of people have actual addiction to processed foods, and then there's a whole bunch of other people who don't meet the criteria for addiction, but their brain is still super sensitive. I asked her what makes people's brains so sensitive? And she said it can be a family history of drug or alcohol addiction, or early exposure to a traumatic experience when your brain was forming. There's a lot of reasons why we might have super sensitive brains and it doesn't really matter what your particular reason is … what matters is that you recognize that this is the way your brain responds to these foods.

(19:10) How you learn these skills is you have to get plugged in with a mentor, you have to get plugged in with a community. It's not going to just happen out of thin air, you really have to get with somebody who can help you, a doctor, a community of people that are for the same goal. You have got to get into a community that can help you so that you can not only get the weight off, but to keep the weight off.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/150

Hey there!

Get ready for an episode that's going to change the way you think about your health! In the latest episode of the Keep the Weight Off Podcast, we're diving into a topic that's nothing short of revolutionary. 🌟

What is it?

Belly Fat. And we’re going to help you get rid of it in our Belly Buster’s Challenge next week!

You might be wondering why we're calling it the Belly Buster’s Challenge. 🤫

Here's a clue: there's more to belly fat than meets the eye. We're going beyond the surface and revealing the hidden truths about what's really going on in your belly. Prepare to have your mind blown! 💥

We'll explore the science, unveil the facts, and arm you with knowledge that can transform your health. 🚀

The best part? This life-changing Challenge is absolutely FREE! 🎉

So, are you excited yet? Get ready to unlock the secrets to a healthier you. Join us for the Challenge and be part of a journey that's set to change lives.

Visit journeybeyondweightloss.com/challenge to sign up!

Let's make 2024 the year we take charge of our health together! Don't forget to share this exciting opportunity with your friends and make it a collective adventure. 💪

P.S. Don't forget to invite your friends and make it a group effort! Together, we can conquer belly fat and transform our lives. 💪

Episode Highlights:

(06:29) Why do I call this "The Belly Busters Challenge" if you can't spot reduce belly fat? Well, it's because in the belly, there's not just the subcutaneous soft squishy fat that's on the outside, but there's also a type of fat called visceral fat. And visceral fat is not under the skin, it's inside the abdominal cavity and it's around the organs. So this fat is not normal, healthy fat, this fat is also called sick fat because it actually causes disease.

(08:25) Visceral fat produces excessive levels of estrogen, which can cause the uterus to get enlarged with fibroids, leading to a condition called dysfunctional uterine bleeding, or DUB for short. This can cause anemia and extreme fatigue. Many times women, by the time they get into see us, they've already had hysterectomies because they've had great big fibroids. So I could go on about how toxic visceral fat is. And that's what we're going to work on in the Belly Busters Challenge.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/149

In this episode, Dr. Francavilla delves into the physiology behind weight maintenance and how life's challenges can affect your weight loss journey. Discover why maintaining your weight can be just as challenging as shedding those extra pounds and why it's essential to seek support from medical professionals and psychologists.

But that's not all! Dr. Francavilla's expertise shines when she discusses binge eating disorder. Ever wondered how to define it, how to treat it, or if you might have it yourself? Dr. Francavilla has all the answers. She breaks down the American Psychiatric Association's definition of binge eating disorder and provides eye-opening insights into its symptoms and treatment options.

You'll learn about:

- What constitutes a binge eating episode
- How binge eating disorder differs from occasional overindulgence
- Strategies to break the cycle of binge eating

Dr. Francavilla's expert guidance will not only educate you but also inspire you to take action towards a healthier lifestyle. We promise you'll be eager to share these eye-opening insights with friends and family!

Get in touch with Dr. Francavella:
https://www.instagram.com/doctorfrancavilla/
https://www.youtube.com/@thedoctorfrancavillashow8652
https://www.facebook.com/w8careconsulting?_rdc=1&_rdr
https://www.thedrfrancavillashow.com
www.coloradow8care.com

Treat and Reduce Obesity Act: https://www.obesityaction.org/troa/

Episode Highlights:

(09:06)  I always think it's really important to recognize that it's not your fault and that there is powerful biology at play and that we live in a world where there's really easy to eat food; this processed food, or what we sometimes even now categorize as ultra processed food where you can't even recognize any of the ingredients. So what is this actually made of? I couldn't make this on my own if I tried, right? I couldn't go buy the ingredients at the store and make this. Those foods are designed to be really palatable. They're really easy to eat, and they're easy to eat too much of, and they're easier for our body to get energy out of.

(6:48) Losing weight is hard, but it's not nearly as hard as keeping it off, because there's a bunch of physiology that kicks in that makes it hard to maintain weight. Then life starts happening and then it's not as rewarding, right? When you're losing weight, it's exciting, but when you're just maintaining it's a lot harder; you don't get that reward every month, you're like “where's the dopamine? Where do I get my reward for doing a good job this month?”

(18:16) Binge eating disorder is defined by the American Psychiatric Association, and essentially it is overeating in a discrete period of time, definitely larger amount than what someone else would in a similar period of time. So you have a two hour window where you're eating a lot of food, but if you ate that entire meal and then afterward you felt compelled to finish your partner's meal and then to go home and eat an entire box of cookies or an entire carton of ice cream or a whole thing of chips, that might be considered a binge eating. And when you're overeating in this time period, you have a sense of lack of control, you feel like you can't stop or you feel like you're going back for more.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/148

Happy New Year! 🎉 We hope you had a fantastic holiday season and are ready to kickstart 2024 with a fresh mindset and renewed goals. In our latest podcast episode, "Emotional Eating Awareness," we delve into a topic that resonates with many of us - emotional eating. 🍔🍰🍷

Here's a sneak peek of what you'll learn:

🧐 Why we turn to food when we experience emotions, both negative and positive
🤯 The subtle triggers and cues that prompt emotional eating and drinking.
📝 How to develop awareness around your emotional eating habits and the importance of keeping a journal.
💪 Gain practical steps to identify and express your true emotions without resorting to unhealthy food or drinks.
🥳 Explore how this journey of self-discovery can lead to profound personal evolution.

Remember, you don't have to tackle emotional eating all at once - it's a process, and awareness is the first step. By listening to this episode, you'll gain valuable insights and practical tools to take control of your emotional eating patterns and start your journey toward lasting weight loss.

Don't forget to subscribe, leave a review, and share this episode with friends and family who could benefit from this valuable information. Your support helps us reach more people and make a positive impact on their lives.

Here's to a fantastic 2024 filled with self-discovery, personal growth, and successful weight management. 

Episode Highlights:

(6:13) One of the first and most important things that we can do is to just work at developing awareness around emotional eating. Don't try to stop it right away, just develop an awareness.

(10:45) One effective way to develop your awareness is by keeping a food and drink journal and include your emotions in your journal. So, for a week, just write down everything that you eat and drink, along with the emotions you're experiencing when you consume them. This journal is going to provide you really valuable insights into what your patterns are. You might notice certain trends or associations that you were unaware of before; maybe that time right after work, or that time after dinner, or the mornings.

(15:20) You want to honor yourself for two reasons: The first reason is because you actually took the time to figure out what your true feelings and thoughts are, and you didn't shut yourself down. And the second reason is because you're a human being with valid thoughts and valid feelings that deserve to be known and expressed.