Today, I'm answering a series of questions that I was asked by one of the members in the Health with Bec Tribe.

This was her message to me:

"I want to ask advice about how to stay on track?

In particular how to build self discipline?

When you where researching your gut health, how did you let go of old habits?

How did you consistently stop an emotional binge?

Do you have any tips on how to strengthen self discipline? I seem to start well and keep reverting back to old habits either due to stress, emotions, monthly cycle….."

I answer this by sharing about my own, personal journey and the 5 most effective things that have helped me!

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Other podcasts of mine that relate to this topic and will help you more:

#140: My top 6 tips to quit the 'all or nothing', yo-yo dieting patterns and build consistent habits that bring RESULTS! (Even when you travel)

#130: How to STOP giving up on your dieting attempts and release the guilt when you 'slip up'

#126: 4 Tips To Reduce Binge Eating Patterns

#116: Keep giving up? Implement this one change to stay consistent

#13: Why Motivation is NOT What You're Looking For. It's This...

Other podcasts of mine about my health journey:

#76: (Part 1) A Vulnerable Deep Dive Into My EXACT Gut Healing Journey & How You Too Can Fix Yours!

#77: (Part 2) A Vulnerable Deep Dive Into My EXACT Gut Healing Journey & How You Too Can Fix Yours!

#1: Who am I? My Gut Healing and Diet Journey

Do you relate to any of these scenarios?

• Are you someone that's stuck in the cycle of following a diet (maybe mine, your own or another companys) but you keep putting the weight back on?
• Maybe you feel results for a short term period, but a holiday comes and you totally give up and then return to your old habits?
• Or, maybe you're older than 50 and keep telling yourself that it's impossible to lose weight at this age?

Melinda, 55 from Melbourne said yes to all of the above before finding me and starting my 3 Week Body Reset, followed by the Health With Bec Tribe.

But now, she’s lost 21 kgs without finding it hard AND has enjoyed the process, loved the food, hasn’t felt hungry and she’s maintained her loss for over 3 months now... it’s the best she’s felt since her early 20s!!

She shares her story and tips here to inspire you to also lose weight sustainably.

There are so many tips here for the women on my programs too!!

If Melinda can do it, so can you.

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Fasting resources mentioned

Download my Fasting Freebie: Click here

#15: 2 Proven and Profound Fat Burning Benefits of Intermittent Fasting

#16: Intermittent Fasting Do’s and Don’ts and Your Questions Answered!

Life's full of ups and downs. I've personally gone through a down in the last week, yet I've still stayed strong to show up for work and stay committed to my healthy habits in the best possible ways that I can.

In this episode, I want to share 4 key things that I do that help me still show up for myself and my goals, whilst equally navigating a challenge so that I don't 'throw in the towel' for an entire week or longer.

I hope this inspires you if you are going through a tough time (or for the next time you hit one!)

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Do I believe in morning routines? Not strict ones to be honest, I'll explain why in this episode.

But, I do try to do these things (or at least most of them) nearly every single work morning.

To reach our goals, we know that we need to stick to our intentions that we set for the day - and the happier and more motivated we feel, the EASIER it is to do what we KNOW we need to do. Setting your morning up correctly can seriously help here.

If I miss one of these things, I often feel it trickle into my day and it leads me to feel anxious and unfocussed.

I hope you enjoy this episode and consider bringing these things into your morning too, they are honestly achievable in some small way for EVERYONE!

Links:

Before You Speak Coffee (code healthwithbec at checkout for %): Click here

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Are you trapped in that cycle where you restrict through the week only to binge on weekends?

Perhaps you keep trying fad diets only to gain all the weight back a few weeks later?

Or, maybe you feel like you eat SO well when you’re in your routine at home, but then as soon as you travel you overeat and come back feeling 5 kgs heavier, bloated and bleh?

Often, this can happen from having an ‘all or nothing’ mindset - and it can be hard to get out of. I used to be there in my early 20s and it wasn’t fun! I found it so hard to be consistent with my healthy habits over the weekends or when I went away.

This pattern that never brings steady, long term weight loss and maintenance OR allows you to enjoy life.

This episode will help you with my very best tips to help YOU find balance, keep up your healthy habits up consistently, week after week and get rid of that all or nothing, binge/restrict, yo-yo dieting loop so that you CAN find that food freedom and see steady, sustainable RESULTS!

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Further episodes that will help you with this topic that I mentioned:

More on calorie deficits:

#120: Is calorie counting & using the apps ACTUALLY useful? What are the pros and cons?

More episodes on exercise:

#124: All your questions about EXERCISE answered! Weight training, fat burning, mistakes and more

#131: 7 simple tips to stay motivated and consistent with exercise

More on quitting the yo-yo dieting:

#126: 4 Tips To Reduce Binge Eating Patterns

#119: How to actually 80/20 and quit the 'all or nothing' cycle to lose weight effectively

More on how I eat with balance when I travel:

#110: Tips For Eating With Balance When Travelling

More on building healthy habits that STICK:

#101: Getting Back on Track & How To Create Habits That ACTUALLY Stick and Produce Results!

#102: The Exact 7 Daily Habits That Women Inside My Membership Have Shared to Achieve Long Term Weight Loss Success

With all the noise out there surrounding weight loss and health, it can be easy to forget the MAIN principles and the most effective ways to lose weight that actually work and are proven by science time and time again. People are becoming stuck on things like:

• How many times a week for red meat?
• What plant milk is best?
• Should I go vegan? 
• What time of the day should I eat?

Whilst it's good to be health concious, sometimes these nitty gritty little things don't REALLY matter. What matters most is the proven, overarching facts that often people forget when they are narrowed in on such tiny aspects of dieting and forgetting about the bigger picture. SO, I'm here to remind you of some of the things that ACTUALLY work, because people seem to forget!

Links:

As promised in the episode, I have far more podcasts that delve into each tip below:

More on calorie deficits:

#120: Is calorie counting & using the apps ACTUALLY useful? What are the pros and cons?

More on protein needs:

#65: 7 (Fat Burning) Reasons To Eat More Protein

More on exercise and strength training:

#124: All your questions about EXERCISE answered! Weight training, fat burning, mistakes and more

More on sugar cravings, keeping blood sugars low and low carb diets:

#105: Tried Everything and Can’t Shift Weight? 4 Reasons You May Want to Try a Low(er) Carb Diet

#46: 12 Scientifically Proven Ways to Cut the Sugar Cravings and Lose Weight for Good!

#20: 7 Common Low Carb Mistakes That May Be Sabotaging Your Success

#5: 9 Proven Benefits of Cutting the Carbs and Eating More Fat

#7: Keto Vs Low Carb - and More Myths Debunked

More of importance of sleep and my best tips:

#35: Can Sleep Loss Make You Gain Weight?

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss journey now: 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Today, my beautiful friend Clare, mother of 2 and business owner, shares her journey to sustainably losing 8 kgs in a year - after attempting my 3 Week Body Reset in 2020 and not being able to follow through due to mindset blocks. She WAS ready in 2023 and has so much to share about how she has done this whilst not feeling like she is on a diet at all. She made very simple tweaks that she was able to keep up with, week after week whilst stil enjoying alcohol and meals out. It truly can be easy and in todays podcast we really discuss why mindset is so important, what could be holding you back and why ALWAYS focussing on the long game, quitting the perfection mindset and ditching the scales is the key to sustainable weight loss that you can keep off.

I hope this episode inspires you!

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss journey now: 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Clare's instagram: Clare_wood_coach

Clare's website: www.clarewood.com

Over-indulged over the holidays? Fell away from some of your healthy habits and feeling a bit 'bleh'?

So did most people!

In this episode, I to explain why it's actually a GOOD thing to over-indulge at times and provide you with 4 other extremely helpful and motivating tips to help you release any guilt, move forward and start the year RIGHT with the right mindset and strategy to get back into your healthy habits and feel better ASAP!

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss journey now: 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

I've just moved into a 2 story penthouse on the river which has exceeded anything in my wildest dreams.

Firstly, it’s not about the house. This place was a side effect of taking aligned steps daily towards my MAIN and only dream really for 7 years… to change as many lives as I can.

I’m living my dream in that way after 7 solid, non stop, dedicated years to growing this business and my passion will never stop, but this home was almost a dream that I never knew existed or could be possible for me solo or this early in life (I'm 31).

I’ve always wanted a view, as it makes me inspired to work which aligns with my 'why' - to help more and more of you. So, my first little red brick flat that I rented 5 years ago had glimpses, my first home that I purchased 3 years ago had amazing views, and now this one has ones that don’t even look real. And, I have SO MUCH to share about how I got here and made my dreams come true.

Do you also want to achieve something?
Reach a health goal?
Grow your business?
Start a business?
Build a dream life for yourself?

In this bonus episode, I share so many actionable mindset tips & shifts that you can make in your life to help your dreams come true, whatever they are.

I swear by them and always have, and I’m so excited to share my learnings and journey to getting here with you… because ANYTHING is possible for you if you want something enough… anything.

Links:

Start your sustainable weight loss journey & learn how to eat 80/20 without any guesswork: 3 Week Body Reset

(Step 2 after the 3 Week Body Reset) Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Download my FREE eBook with 4 15 minute meals: click here

Explore my free recipes, other eBooks & website: Click here 

Follow me on instagram: @health_with_bec

To wrap up what’s been the most challenging, yet also the most transformational and exciting year yet for Health with Bec, Kat takes the mic and we have a chat about what you guys have asked me.

Kat has been my left-hand woman on the team, working very closely with me for over 2 years now. She is the customer support manager and trains the other team members, along with many other tasks behind the scenes to help me keep this business running and growing!

Through a wild year, it’s actually brought us so much closer together so this was a very special experience to reflect on the year and sit down together to record this for you.

A few of the questions I answer:

• What happened with the app you were building?
• How do you structure your work day with Kat? How do your different styles complement each other AND, how do you make it fun?
• What has been your biggest challenge this year?
• Do you feel like your business growh this year has almost multiplied too fast to comprehend?
• What was your happiest moment this year?
• Are you happy with your body and health now?
• What’s the biggest health mistake / trend that you made?
• I want to start my own business but not in my current field, any advice on how to find your passion and confidence to start something?
• What does a full day look like? Eg? What time do you get up etc
• Do you ever eat naughty foods like hot chips and donuts?
• Do you ever feel lonely?
• Where is your green necklace and ring from? I love them
• When you travel by yourself, how do you make friends in another city / country?
• Why do you always choose Rome?
• Fav restaurant in Rome?
• How did you learn to be so successful in business? Any tips? 
• Why didn’t you keep the beach apartment as an investment?
• If you didn’t have a career in health / nutrition what do you think you would be?
• Would you offer mentoring to other women who want to start their own business?

As always, I get very vulnerable and honest and I hope that my experiences, lessons, lows and highs from the year inspire you!

Links:

(Limited time meal plan) Grab my 5 Day Detox here

Start your sustainable weight loss journey & learn how to eat 80/20 without any guesswork: 3 Week Body Reset

(Step 2 after the 3 Week Body Reset) Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Download my FREE eBook with 4 15 minute meals: click here

Explore my free recipes, other eBooks & website: Click here 

Follow me on instagram: @health_with_bec

I can't beleive I bumped into Anneke in VENICE! She then proceeded to tell me about how I've played a huge part in turning her entire life around and I just had to bring her onto the podcast to share her inspiring journey with you.

Anneke suffered from a drug addiction for 6 months of her life, putting her into a chemical induced anorexia after going through a really tough divorce. She decided to call it quits and then found herself addicted to sugar and gaining weight rapidly over the following year. Fast forward another year or so and she met the love of her life, got engaged and decided to turn her health around when covid hit. She found me and my recipes and said that ‘it all made sense’. She could see how reducing her calories didn’t mean missing out on life's joys or eating small meals.

She began training with a PT and lost a total of 40 kgs and is now a pilates instructor filled with confidence, pure 80/20 balance with her eating and has found happiness on both the inside and out.

Anneke shares her insanely inspiring and honest transformational story with me here, in my home (we both live in Perth!) and what an honour it was. I hope it inspires you and touches you as much as it touched me.



Links:

(Limited time meal plan) Grab my 5 Day Detox here

Start your sustainable weight loss journey & learn how to eat 80/20 without any guesswork: 3 Week Body Reset

(Step 2 after the 3 Week Body Reset) Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Download my FREE eBook with 4 15 minute meals: click here

Explore my free recipes, other eBooks & website: Click here 

Follow me on instagram: @health_with_bec

(Personal chat / business & life update for the first 26 minutes, please skip through if you don't want an update!)

At this time of the year, it’s so common for women to panic and get into that ‘I want to lose weight fast before Christmas zone’.

So, if this is you, let’s make sure you’re not making these mistakes so that you can actually see the results that you’re trying to achieve!

I also announce that the 5 DAY DETOX IS BACK!!! For a very limited time!

Links:

Join my 5 Day Detox here

Start your weight loss journey now: 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Download my FREE eBook with 4 15 minute meals: click here

Explore my free recipes, other eBooks & website: Click here 

Follow me on instagram: @health_with_bec

Healthy food delivery companies mentioned:

Hail the Kale

Bnourished

Embarking on a new diet or making some changes? Like cutting out sugar?

If you're someone that gets negative comments about this or a negative vibe when you are around people, and it deters you from sticking with your intentions, this is for you.

I hear this ALL the time, and so I have 3 things to share here with you that will help you navigate these times so that you can stay true to your vision and never let them deter you!

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss journey now: 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Feeling like you've lost your mojo with exercise?

Struggle to stay consistent or to find the motivation?

Feel like you have to 'go hard' for it to be effective?

This episode is for you!

You will leave the episode with actionable tips to implement right away that will REALLY help you form consistent habits with your exericse and see the results you're after - because it's consistency, over time, that brings results. Sometimes, it's the smaller and more lower impact exercise sessions repeated week after week that form MORE results than intense sessions, it does for me anyway!

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss journey now: 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

So, you have a ‘slip up’ and think you’ve failed. This may cause you to fall off track and back into your old habits (or possibly start your ‘diet’ again next week…)

I hear this allll the time from women, daily, and it makes me upset - because its SO not true.

When women wake up in the morning to start their days, after what they’ve considered a ‘slip up’, too many women are looking at them wrong and unfortunately feel shame, guilt, failure and feelings of ‘giving up’ (I was there in the past, so I get it!).

But, slip ups are actually an important part of your weight loss journey, and I actually celebrate them for women in my programs!

If you relate, I have 3 reasons to share with you today as to WHY slip ups are actually GOOD and normal on your weight loss journey and what you should do the next time you have one and feel any feelings of guilt or failure so that you can keep kicking on and reaching your goals - rather than staying in that start again/stop again cycle!

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss journey now: 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Feeling stuck, lost and desperate for answers for your weight loss struggles, gut issues or low energy?

So was I in my early 20s.

I had chronic constipation, low energy and was battling with yo-yo dieting behaviors and was stuck for years, searching for anwers and getting NONE from so many doctors.

But, I found my answers and from that day on, I have NEVER stopped helping women in this same position.

I thought it was about time to share again about my health transformation journey, how it lead to me starting my business and how the approach that I've followed for 8 years now helps thousands of women worldwide.

I talk about:

• My health issues in depth and what I studied at university
• The alarming things that I was told by specialists when I was trying to find my answers
• The importance of NEVER giving up when you know, deep down, in your body that something is wrong and why it's so important to keep trying new things and seeing new doctors or health professionals
• The tests that I got to diagnose me correctly that changed my life
• Some of the secrets behind my approach and how it helps women slim down and lose the bloat without the hunger - and KEEP IT OFF
• What I had to do BEFORE knowing how to create a program that suits so many women (ie the experience and journey behind how the 3 Week Body Reset and the Health with Bec Tribe was born
• A brief insight into how the 3 Week Body Reset is designed and how it suits busy women
• The two most common foods that cause inflammatory concerns in women

And more....

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss journey now: 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Listen to a far more in depth deep dive into my gut healing journey and how you can heal yours on episodes 76 and 77!!

Fat is one of the body’s most basic building blocks. The average person is made up of between 15 and 30 percent fat! Yet for decades, we’ve unfairly demonized dietary fat.

Too many people still follow low-fat diets which almost always equates into a high-sugar and high-refined carb diet and contributes to insulin resistance, obesity, heart disease, type 2 diabetes, and numerous other problems.

Simply put: Sugar, not fat, is the real villain that sabotages our weight loss efforts.

Fat is actually one of the most important things to add to your meals if you want to lose weight and keep it off, and in this episode I'm going to share why and tell you all about my favourite HEALTHY fats to add to your meals!

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss journey now: 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Before Karen began her journey with me, she was suffering with unexplained bloating and that dreaded 3 pm slump with no energy in the afternoons. She kept trying other diets and ways to lose weight but nothing worked. She would lose a kilo, then gain it back and the cycle kept repeating.

After the 3 Week Body Reset, she lost 4 kgs, her bloating disappeared and her energy was regained. She also lost all of her cravings and hunger!

Now, 6 months on, she has lost 9 and has developed an entire new lifestyle with far more energy and confidence with my approach.  She’s also leant how to eat with balance and find food freedom to whilst she travels!

In this episode, she has SO much to share with you about how she did it to inspire you.

We spoke about:

• How she felt before joining and what her breaking point was to sign up

• The importance of setting the right priorities

• The importance of taking time to get organised and how that leads to a high follow-through rate with healthy eating and staying on track

• Some hot tips as a busy mum to prioritise time and organise yourself to eat healthy and follow a meal plan

• Advice and tips for when she went camping and how she ate

• Advice and tips for when she went to England and France for 3 weeks and still managed to come back LOSING 1 kg whilst enjoying every single meal and every day with no feelings of missing out!!

Links:

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss journey now: 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Follow Karens business instagram!  @yourpr.assistant

Binge eating is something that so many women (including myself in the past) battle with. It can make it really hard to find balance and lose weight sustainably when it becomes a regular pattern. In this episode, I want to share 4 of my best tips and words of wisdom to help you if you are someone that regularly finds yourself binging on foods when you really know that you don't want to. I hope it helps you!

Disclaimer: Please listen to this with a grain of salt. If you have ongoing binge eating issues that are affecting your life, please consult and work with a licensed professional to help you. This episode is for informational purposes only and is drawn from my personal experiences and experience working with thousands of women for 7 years. However, I am not qualified to talk about this subject.

More podcast links related to this topic that will help you:

To learn more about the dangers of eating too little / cutting calories too low: Episode 87

To learn more about sugar cravings and how to rid them: Episode 93

Episode with Licensed Psychotherapist, Alex Field on Binge Eating and Trauma: Episode 98

Other episodes: 75, 85, 113, 116, 119

Links for programs, freebies and instagram:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss journey now: 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Changing your habits and staying focussed, motivated and accountable for weight loss success isn't easy.

We MUST get the mind right FIRST before the healthy actions can follow.

In this episode, I've sharing 4 of my most powerful mindset hacks, tips and words to help you with exactly this so that you CAN stay consistent and stop giving up on your path to achieve that big goal.

It’s an episode that will be sure to help you if you’re someone that keeps slipping up or struggles keeping up motivation and is desperate to see some long term change and new habits formed!

Get ready for some serious weight loss inspiration!



Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss journey now: 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec