Keep The Weight Off

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/137

We're back with another exciting episode that's going to change the way you approach your weight loss journey. In this episode, Dr. Angela and Marchelle dive deep into the power of questions and how they can be a game-changer for your success. 🚀

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

🤔 Understand how the questions you ask yourself can either hinder or propel your progress.

🙅‍♀️ Learn why questions like "Why can't I lose weight?" are counterproductive and what to ask instead.

💡 Gain insights into reframing your questions to focus on solutions rather than limitations.

🌟 Get inspired to start your day with powerful questions that set a positive tone for your weight loss journey.

Remember, the questions you ask yourself can be the key to unlocking your full potential on your weight loss journey. Don't miss out on this valuable insight!

If you enjoyed this episode, please subscribe, leave a review, and share it with your friends and family. We love hearing from you, so if you have any questions or topics you'd like us to explore in future episodes, don't hesitate to reach out.

Stay positive, stay curious, and keep the weight off! 🌟

Episode Highlights:

(07:51)  My mentor, Dr. Rader, told me that as obesity doctors, 20% of what we do is medicine and 80% of what we do is coaching. So after 16 years at this, I can tell you he's absolutely correct; 80% of your success is dependent on how you think about this. And this is why I decided to get certified as a life coach, along with all the training in obesity medicine that I have.

(12:05) It turns out that “Why can't I lose weight” is actually a terrible question. Instead, let's reframe it to a more helpful question for our brain. How about “What can I do to make weight loss easier?” Now we have our brain searching for ways to make things easier.

(20:16) Our main takeaway today is that the questions that we ask ourselves can either hold us back, or propel us forward on our weight loss journey. By asking the right questions, we can shift our focus from problems to solutions, and that's where real progress will happen.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/136

In this episode, Dr. Angela and Marchelle take a nostalgic look back at how our society has evolved over the decades, touching on changes in communication and the monumental transformation of our food culture. 🕰️📡🍔

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

🍽️ The Evolution of Food: From homemade meals to factory-made convenience, explore how our eating habits have shifted.

🌭 The Rise of Processed Foods: Dive into the impact of cheap, addictive, and heavily marketed factory-made foods on our health and preferences.

🏃 Balancing Act: Understand the challenges many face when trying to prioritize whole foods in a fast-paced world.

📋 The Power of Planning: Discover why planning is the key to taking back control of your food choices and nourishing your body.

🥘 Creating Your Own Menu: Pretend you're your own food marketer and design delicious, ready-to-go meals that prioritize your health and happiness.

Remember, you have the power to take control of your food choices and create a healthier, happier you. Don't let the food industry do the planning for you – YOU do the planning for YOU!

And if you're looking for an extra boost in your meal planning journey, consider joining us in Empowered Weight Loss, where you'll gain access to 26 weeks of preplanned menus and so much more. 🍏🍽️

Episode Highlights:

(11:33) The big secret and the most important thing that you can do is to plan ahead. For almost all of us, the food marketers and food scientists are doing all of our planning for us. They're planning exactly what to provide for us when we're hungry and we're tired and we haven't done any planning of our own.

(13:20) The most important thing that you can do if you want to be a healthy, vibrant person is to take some of that power back. Don't let them do the planning for you. You do the planning for you. So pretend you're a food marketer for yourself. So think about how your life goes. If you had your best interest at heart, and you wanted a delicious meal that was ready to go, what would you create for yourself? I think the more you can put all of this on autopilot, the better.

(18:57) One of the benefits of joining us in the Empowered Weight Loss Membership is that we have already pre-planned 26 weeks worth of meals, and we have the grocery list already, and we have a prep guide. All you have to do is buy the groceries, and then you follow the prep guide and your meals are ready 5 nights a week.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/135

Get ready for an exciting new episode of the Keep the Weight Off Podcast! This week, we're diving deep into a topic that affects us all, especially on our weight loss journeys: FOMO, or the Fear of Missing Out. 🤔

In today's episode, you're in for a treat! Here's what you'll uncover:

🔍 What exactly is FOMO and where does it come from?
💥 How decisions made from this mindset can sabotage your long-term goals.
🚀 Strategies to conquer the grip of FOMO and its close relative, NOLO (You Only Live Once).

Understanding these mental constructs that often accompany FOMO and YOLO mentalities can supercharge your ability to make choices that truly serve your journey toward a healthy, vibrant body that you'll be proud of! 🌟

Stay empowered, stay healthy, and we'll catch you next week for even more mind-blowing discussions!

Episode Highlights:

(06:43)  FOMO and YOLO are mental constructs that come from a place of scarcity. Brene Brown said, "Fear of missing out is what happens when scarcity slams into shame".

(11:44) We have primitive brains, and our primitive brains know that it's important that we are members of a group or a tribe in order to survive because in primitive times, you couldn't really survive on your own. So being a member, and following the group norms is really important to your primitive brain. Your primitive brain does actually sense danger in the concept of going against group norms... but there's no real danger here, it’s just a mental construct that our brains have made up in order to get us to indulge.

(14:34) To overcome the lies of FOMO (fear of missing out), and YOLO (you only live once), Elizabeth Benton recommends that we stop thinking in incomplete sentences and start to think more completely. FOMO and YOLO are incomplete truths, so we need to know the complete truth in order to make better decisions. We do this by asking ourselves better questions, and Elizabeth is great at having us ask questions: what is it that we're actually afraid to lose? What do we fear missing out on? What will more add to your life?

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/134

As we step into the enchanting yet challenging "Sugar Season," Marchelle and I delve into the deliberate strategies employed by the food and beverage industry to tempt us during the upcoming months.

From pumpkin spice lattes to Halloween treats, Thanksgiving feasts to Valentine's Day chocolates, we uncover the marketing tactics designed to trigger our cravings… and offer valuable insights into how to resist these temptations.

In this episode, you'll discover:

🛡️ How to protect yourself from sugar binges during the 7-8 month "Sugar Season."

🧠 Insights into why the struggle with weight isn't your fault.

🎃 Creative alternatives to sugary Halloween treats that kids will love.

⚕️ The health implications of excessive sugar consumption.

🌟 Strategies to navigate the temptation-filled holiday season with ease.

Don't let “Sugar Season" take control of your health and wellness journey!

Tune in to this insightful episode and equip yourself with the knowledge needed to make informed choices.

If you enjoy the podcast, we kindly request your support in spreading the word! Leave us a rating and review on iTunes to help others discover this vital information and take charge of their health.

Thank you for being a part of the Keep the Weight Off Podcast community. We appreciate your continued support!

Stay tuned, stay healthy, and enjoy the upcoming "Sugar Season" with confidence!

FARE: https://www.foodallergy.org/resources/free-teal-pumpkin-project-resources

Episode Highlights:

(03:21)  With the dreary weather coming back to the Pacific Northwest, it's that time of year again, I call it “sugar season”. What I'm talking about here is a deliberate attempt by the food and beverage industry to get us to indulge as the weather starts to get icky, we’re really kind of starting to hunker down, and we naturally start to want to eat more and the food industry takes full advantage of this in their marketing tactics.

(11:35) We certainly don't want to take all the fun out of Halloween so let's think about what we can do instead. Maybe you can give some other sort of little treats instead of candy, for example; kids love bendable pencils, silly straws, temporary tattoos, bracelets, etc. Be creative, there are lots of little things available at the dollar store besides the candy.

(13:53) I want you, our listeners, to feel good about letting go of the sugary treats on Halloween, and here’s why you can: The first thing is you get sugar season started the right way, send a message to yourself that you're not going to buy into this deliberate effort by the food industry to sell junk food for the next six to seven months. The second thing is you're going to be on the leading edge of preventing diabetes. The third thing is that you get to make sure that your house is not filled with temptation.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/133

🚀 In this episode, we're tackling a challenge that many parents face – the chaos of balancing school-age kids' sports and extracurricular activities with the desire to maintain a healthy, home-cooked dinner routine.

We dive deep into the realities of modern family life, where schedules seem to spiral out of control faster than you can say "drive-thru." From soccer practices to games and performances, it often feels like a race against time. 😫

But fear not! We’ll share practical strategies to make family dinners a priority, even amidst the madness. 🙌

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

🍽️ Homemade Lunchables: Discover how to keep your kids energized for their activities without resorting to unhealthy snacks.

📅 Advance Meal Planning: Learn the art of planning your week's meals ahead, ensuring you're prepared for the craziest of schedules.

👨‍👩‍👧‍👦 Family Meal Schedule: Create non-negotiable family dinner nights, just like sports events, to foster connection and anticipation.

🥢Theme Nights: Add a dash of fun to meal planning with themed dinner nights that everyone will look forward to.

🛒 Shopping List Magic: Master the art of making a shopping list and stick to it, avoiding impulse buys and saving time.

🍲 Batch Cooking: Discover the time-saving wonders of batch cooking and how it can rescue you on hectic days.

And much more! These strategies are your ticket to healthier, happier family dinners. 🥗

But remember, it's not just about the food; it's about quality time spent together as a family. 🕰️

Stay tuned for more tips and insights from "Keep the Weight Off Podcast" next week. Thank you for being part of our community.

To your health and happiness,
Dr. Angela and Marchelle 🍏🎙️

Episode Highlights:

(10:23)  Family meals are crucial for bonding, nutrition, and overall well being. This is family bonding time around the dinner table. We want to do our best to make evening meals a priority as we're thinking about how to navigate these challenges with kid's practices and extracurricular activities right in the middle of the dinner hour.

(15:35) Choose quick and easy recipes; select recipes that are quick to prepare, such as one pan meals, sheet pan meals, or stir fries. Aim for recipes that require minimal cooking time.

(20:56) If you can incorporate meal planning and batch cooking into your routine, you can save time, you can reduce stress, and you can ensure that your family enjoys delicious and nutritious homemade meals, even when days are really crazy busy.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/132

In our latest episode of the Keep the Weight Off Podcast, we dive deep into three powerful strategies that will revolutionize your weight loss journey:

1. Set Realistic Goals 🎯 Discover why setting achievable goals is essential for long-lasting success. Say goodbye to unrealistic expectations and hello to steady progress.
2. Develop a Resilient Mindset 💪 Learn how to navigate life's curveballs without giving up on your goals. Resilience is the key to staying on track even when setbacks occur. 
   
3. Cultivate Mindful Eating 🍽️ Explore the art of mindful eating and discover how it can transform your relationship with food. Savor every bite and stay in tune with your body's hunger cues.

Our podcast isn't about perfection; it's about progress. Small, consistent steps and the right mindset can make all the difference on your weight loss journey.

But that's not all! We're on a mission to empower you with knowledge and support. If you've ever felt lost or overwhelmed on your wellness path, we're here to guide you every step of the way.

Subscribe to our podcast today, and be sure to leave a review to let us know how we're doing. You can even share a screenshot of your favorite episode on social media to help spread the word! 📸

We believe in the importance of the work we're doing, and we can't wait to have you as part of our community.

PS: If you're eager to take your weight loss journey to the next level, join us in the Empowered Weight Loss Membership 

Episode Highlights:

(06:58)  Junk food is just as toxic and addictive as smoking. Would you ever quit smoking and then expect to see some sort of immediate change? Yes, your lungs are going to get better and your body's going to heal, but nothing is going to happen right away. As a matter of fact, you're going to be absolutely miserable for about a week while you go through withdrawal, you can cough for days after quitting smoking. It gets way worse before it gets better, and the same thing is true when you decide to nourish your body correctly and quit eating junk food. It's a real detox process.

(09:16) Sometimes our routines get disrupted and when that happens, it's essential to be flexible and adaptable with your weight loss plan. Don't beat yourself up for missing a workout or indulging in an occasional treat. It's about finding balance and making healthy choices most of the time. When life throws a curveball, just adapt your plan to fit your circumstances without giving up on your goals entirely.

(13:51) Cultivate mindful eating; In this one I'm purposefully  really working on. Mindful eating means you're present in the moment. Mindful eating is a powerful tool that can help you stay on track even when life gets hectic. You pay attention, you savor each bite and you enjoy your food and you listen to your body's hunger and fullness cues and then you'll be less likely to overeat.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/131

In our latest podcast episode, Dr. Angela and Marchelle dive deep into the transformative power of living in the present moment. They discuss a remarkable concept introduced by Elizabeth Benton, the author of "Chasing Cupcakes," a book that tells the incredible story of how one woman overcame her weight struggles and transformed her life. Here's a sneak peek of what you'll learn:

1. The Power of Now: Dr. Angela and Marchelle explore how our tendency to dwell on past failures or constantly plan for the future can hold us back. They emphasize the importance of living in the present moment and making decisions that lead to transformation NOW.

2. Immediate Empowerment: You'll discover how small, actionable steps taken today can lead to significant transformations. Dr. Angela shares her personal experience of tackling her disorganization by taking immediate action, illustrating the potential of real-time change.

3. Quote to Remember: "Transformation is a result of what you do now, not what you intend to do tomorrow." - Elizabeth Benton

Are you as excited as I am? This episode is a game-changer, and it's available now on the Keep the Weight Off Podcast. Trust me; you won't want to miss this!

Don't delay your transformation any longer - start your journey to a healthier and happier you right now!

After listening, be sure to join the Empowered Weight Loss membership and take the first step towards your transformation.

PS: Elizabeth Benton’s book “Chasing Cupcakes” can be found HERE

Episode Highlights:

(02:26)  You know that I have a membership called Empowered Weight Loss. Well, we just finished a book study and the book we studied is called “Chasing Cupcakes” by Elizabeth Benton. She is a brilliant young woman who struggled with her weight since childhood, and she actually got up to 350 pounds, and then she finally figured out how to lose the weight and how to keep it off. And before she did that, she figured out how to pay off $135,000 worth of debt. So the subtitle of the book is ”How One Broke Fat Girl Transformed Her Life and How You Can Too”. That's pretty intriguing, don't you think?

(08:39) Elizabeth reminds us that transformation is not a future event. Transformation is now; right now, in the next decision you make. You don't become transformed in the future, you become transformed now. When I read this, everything changed for me.

(11:39) Here's an awesome Elizabeth Benton quote, which is worth writing down: “Transformation is a result of what you do now, not what you intend to do tomorrow”. So that's what I've got for you today, transformation is now, don't make any more excuses. Your health is everything.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/130

In this week's episode, we delve into a powerful real-life example that highlights the connection between emotional eating and our responses to challenging situations.

Join us as Marchelle shares her recent experience that brought her face-to-face with emotional eating, unprocessed grief, and the path to transformation.

Here’s a taste of what you'll discover:

🌟 Marchelle’s real-life example of emotional eating and its impact
🍰 Understanding the significance of acknowledging and embracing negative emotions
🍽️ The role of food as a buffer and its implications
🙌 Strategies to overcome shame and ask for help
💡 Powerful techniques to handle emotional triggers
🍫 Understanding the connection between emotions and food choices
🌱 The journey of personal growth and self-compassion

Ready to take charge of your emotions and reshape your relationship with food? Join us on this engaging exploration of self-discovery and growth.

Stay empowered and make the most of every moment!

Episode Highlights: 

(18:54)  Ice cream I can have in my freezer. It doesn't bother me at all. But if there's cake around it’s different for me. There are just certain foods, or drinks, maybe it's soda. Everybody's brain responds differently to different things. Just get rid of it. It's such a decision to just say “I’m just getting rid of this”, and then our brain's gonna scream for it, and the answer's going to be no, there's not this possibility, and it just makes it so much easier.

(22:54) This is the underlying problem for so many of us, think about what happened when you were a young child; we were trained from a very young age that our negative emotions were wrong. We are all told big girls don't cry, right? That we shouldn't feel sad, we shouldn't feel grief, we shouldn't feel angry, we shouldn't feel jealous, we shouldn't feel stressed. We were trained that because these emotions are painful, we need to get rid of them as quickly as possible, and we were trained to use food to do that.

(27:12) When I started paying attention to what I was feeling and honoring it, I felt this huge sense of relief. It was a sense that there was nothing wrong with me, I'm a human being. I'm living a human experience, and all of these emotions that I'm feeling are completely natural and appropriate.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/129

Are you curious about how to take control of your health, especially when it comes to managing obesity and its complications? 🤔 Well, you're in for a treat as we explore the captivating world of science, psychology, and heart health in this week's episode.

Join Dr. Angela and Marchelle as they share insights, anecdotes, and practical advice to help you take charge of your well-being. From deciphering medical jargon to unraveling the mysteries of heart health, this episode will empower you to make impactful choices for your future.

🔥 Here's What You'll Discover:

🫀 The surprising connection between obesity, heart disease, and other chronic illnesses.

😱 The shocking stages of atherosclerosis that lead to cardiovascular problems.

🌱 Effective strategies to reduce your risk of heart disease, stroke, and other life-threatening conditions.



And that's not all – brace yourself for an exciting announcement! 🎊

Dr. Angela is gearing up to host the Belly Buster’s Challenge right after Labor Day, from September 5th to 8th. Get ready to embark on a four-day journey towards shedding belly fat, improving your health, and having a blast while doing it. 🚀

🏆 There will be daily challenges, valuable insights, and awesome prizes, including a grand prize for those who complete all four days of challenges!

💪 Join the Challenge and take proactive steps towards a healthier you!

Ready to take the plunge?
Sign up now at www.journeybeyondweightloss.com/challenge and secure your spot.

Remember, your health journey starts with a single step! 🌟

Spread the word and share the knowledge! Invite your friends, family, and colleagues to listen and join the challenge for a healthier future. Just send them this link: www.journeybeyondweightloss.com/challenge 💌

Episode Highlights:

(05:17) Nothing is ever perfect, but there's actually a lot you can do right now to reduce your risk of heart disease. The good news is that the things that you do to reduce your risk of heart disease will also reduce your risk of cancer, arthritis, dementia, liver disease, asthma, and a whole host of other chronic diseases that generally cause us a lot of pain and disability as we age, and they can cause us to die way younger than we otherwise would have.

(11:00) So the fatty streaks are the earliest visible signs that a plaque is forming and they've got foam cells, smooth muscle cells, and they've got fatty deposits in them. The fatty streaks can be reversible with lifestyle modifications at this stage. So what this means is that if you stop smoking, if you start eating nourishing unprocessed food instead of processed food, you can fix this.

(16:20) Cardiovascular disease is something that gets started early. It takes years to progress to the point where we have the cholesterol, the fatty streaks, the plaques, the caps on the plaques, and then the caps rupture, and then we have a blood clot. So you're not going to have any idea that any of this is going on until you get the artery blockage.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/128

In this episode, we're peeling back the curtain on the crazy mental tricks that our minds can play on us as we navigate the ups and downs of weight loss.

Tune in as we take you on a captivating journey through the hidden obstacles, the subconscious rebellion, and the infamous Imposter Syndrome that can sabotage even the most determined weight loss efforts.

Picture this: You're doing great for weeks, sticking to your meal plans, exercising, and seeing progress.

But then, just as unexpectedly as success arrived, a voice in your head starts rebelling against the very routines you've established.

Or maybe you feel like you're fighting an internal battle with a well-meaning, yet misguided friend.

Or perhaps you feel like a fraud, questioning your own success and downplaying your accomplishments.

These mind games can be major stumbling blocks on your journey!

We're diving deep into these phenomena, explaining why they happen, and revealing how to break free. 💥

Episode Highlights:

(04:44)  Hidden rebellion is so common; it's like our inner toddler or our inner rebellious teenager comes out fighting and says ”I’m NOT going to follow these stupid rules, I’m going to eat what I want and you can't make me change!” There's an unconscious and hidden motivation to maintain self-autonomy, which essentially means self-guidance, and the idea of doing anything any different, even if it's to your benefit, creates instant feelings of rebelliousness. Sometimes we see this in people who've had childhoods where there was a really strict authoritarian figure.

(15:24) Some signs of Imposter Syndrome are:
1. We attribute our success to external factors.
2. We downplay accomplishments.
3. We fear that we're going to fail, even though we've been successful, we fear that we'll eventually fail and that all our shortcomings will be exposed.

(23:02) When you think about all of these mind games, I think the biggest key is just to develop self-awareness; pay attention to those seemingly insignificant moments when you are about to make a choice that goes against your goals.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/127

Are you ready to dive into a thought-provoking and empowering episode? In Podcast #127, we're addressing a topic that's probably crossed your mind more than once: Doubt. 🤔💪

🔍 In this episode, you'll learn:

• 🌟 Exploring Doubts: We'll delve into common doubts that often hold us back from achieving our weight loss goals and discover how they can become significant barriers to our success.

• 💭 Fear of Failure: Discover how the fear of failure can manifest in our weight loss journey and how it's linked to the tendency to wonder if our efforts will truly make a difference.

• 🛣️ Unfamiliar Territory: Learn why the weight loss journey can feel like uncharted territory and how to overcome the fear of the unknown.

• 🔁 Comparing Ourselves: Find out why comparing ourselves to others can lead to doubt and how embracing our unique journeys is essential for success.

• 🧠 Understanding Your Brain: Gain insights into the different parts of your brain involved in doubt, from the prefrontal cortex to the habit brain, and how they influence your thought patterns.

• 🔑 Breaking the Cycle: Discover how to break free from the cycle of doubt by examining your thoughts, focusing on growth opportunities, and changing the way you view setbacks.

• 💡 Mindset Work: Explore the empowering concept that doubt is a natural part of any journey, but it doesn't have to be a roadblock. Learn how to shift your mindset and turn doubts into stepping stones toward success.

• 📚 Empowered Weight Loss: If you're looking for support, guidance, and a community of like-minded individuals on your weight loss journey, learn about the enlightening resources available at journeybeyondweightloss.com/yes.

Tune in to gain a fresh perspective on doubt and how it can shape your weight loss journey. Remember, doubt is a normal human emotion, and by understanding its psychology, you can build resilience and confidently work towards your goals. 🌈🎯

As always, if you find this episode insightful, don't hesitate to share it with friends and family who might benefit from it. 🤗

Stay empowered and confident on your journey, and remember that your potential is always greater than your past! 

Episode Highlights:

(07:08)  The weight loss journey done well is a journey of profound personal evolution because you have to learn how you think. You have to get to the root of your thinking patterns, you’ll want to pay very close attention to these sabotaging thinking patterns. They're old thoughts and they're baked into our psyche, and we have to go in and examine them, ferret them out and reprogram them.

(14:14) Everyone is going to have a very unique weight loss journey, even identical sisters. We have a set of identical sisters in our practice, they have the exact same genetics and they have very different weight loss journeys. So even having the same genetics does not mean that you're going to have the same type of weight loss journey, so please don't ever compare your journey with anyone else's journey. Everybody is different and everybody has unique factors that they're working with.

(17:51) The past does not predict the future unless you let it; your potential is always greater than your past. Doubt is normal, you don't have to listen to doubtful thoughts. Your potential is always greater than your past. With these thoughts, you will build resilience and you will stay committed to your goals.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/126

Are you ready for another exciting episode of the "Keep the Weight Off Podcast"? We're thrilled to announce that Episode #126, "Health at Every Size?" is ready, and we can't wait for you to tune in!

In this thought-provoking episode, Dr. Angela and Marchelle delve into the controversial topic of Health at Every Size (HAES). They explore this transformative movement that champions self-acceptance and celebrates the beauty of all body shapes and sizes. This inspiring podcast encourages us to shift our focus from weight loss to overall well-being, mental health, and self-love. 🌸💪

🎧 Listen in as they discuss the six key principles of HAES:

1. Body Acceptance: Embrace self-love, regardless of your weight or appearance. Your worth is not defined by a number on a scale. 🧡

2. Health-Focused: Discover how balanced eating, regular physical activity, and stress management contribute to your overall health and happiness. 🥗🏋️‍♀️

3. Weight Neutrality: Challenge the idea that weight loss is the only path to improved health. Every body is unique, and health outcomes can vary widely. 🚫⚖️

4. Respect for Diversity: Celebrate the diversity of human bodies and reject weight-based discrimination. Let's create a world where everyone is appreciated and valued. 🌍🤝

5. Evidence-Based Approach: Explore scientific research and evidence that redefines our understanding of health and traditional weight-focused approaches. 📚🔍

6. Focus on Well-Being: Prioritize mental, emotional, and physical health over achieving a specific body size. After all, happiness comes in all shapes and forms. 😊🌈

Throughout the episode, Dr. Angela and Marchelle share personal experiences, stories of triumph over body image struggles, and expert insights into the disease of obesity. 🗣️💡

Discover how the HAES movement can empower you to embrace your body and all its natural beauty, while also considering the importance of addressing underlying health issues that may impact your well-being. It's a delicate balance that offers a world of possibilities for a healthier, happier you! 🌟🌟

Let's learn together how to celebrate our bodies and nourish ourselves with whole, natural foods, while embracing the diversity of health and beauty that exists in all of us. 🍏🌿

Thank you for being a part of our podcast community. 

Episode Highlights:

(09:38)  I agree that bodies naturally come in various shapes and sizes, no question about that, and health outcomes vary, no question. But remember, obesity is a disease and not a character flaw. The research shows very clearly that overweight and obesity is dangerous to your health, and that weight loss, or more accurately fat loss, is necessary for improved health.

(11:35) The study authors noted that if you recognize that these people may also develop diabetes or cardiovascular disease earlier in life, this excess weight can rob them of nearly two decades of healthy life. It's not just the early death, it's two decades of suffering with medical problems before the early death. So they're spending a lot of time suffering with pain and disability, having to visit doctors frequently, having to work at managing their disease.

(20:20) The body positivity movement would seem to be so good at helping us to stop dieting and love and embrace our bodies. But the shadow side is this: for many people, it gives them an excuse to keep eating junk food. They are thinking “I’m not gonna worry about size anymore, let's DoorDash Pizza and let's eat Oreos and ice cream and let's not worry about our weight anymore”. This is the kind of thing that can happen and it becomes a perfect excuse for the primitive brain to continue to go out and seek its dopamine hit. 

(24:40) If we are eating whole natural foods all the time, we would still all be different sizes. We are all genetically programmed to be a certain height and to develop a certain amount of muscle mass and fat mass. Some people would be naturally very muscular and heavier,  some people would be naturally very thin, and most people would be somewhere in the middle. 

So this is what I want us to celebrate. The natural diversity of a healthy, well nourished human body. No one should suffer discrimination because they have a disease… and no one should feel like they are not celebrating their body if they choose to treat their disease and lose fat to come back into their natural state as much as possible.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/125

Hey there!

🌟 Are you ready to dive into a topic that impacts almost everyone? 🌟

Join Dr. Angela and Marchelle, for our latest podcast episode, where we explore the fascinating world of emotional eating and how it influences our lives, whether we struggle with weight or not! 🤔

🔍 Here’s what we uncover in this powerful episode:

🍽️ An insightful definition of emotional eating.
🍕 Discover why emotional eating can sometimes spiral in our modern food landscape.
💖 Free yourself from all of the guilt and self-judgment.

🍫🧠 Unveil the science behind cravings for candy, chips, and ice cream when we're hurt or stressed.
💪 Learn powerful steps to overcome emotional eating.
🌟 Embrace emotional eating as a path of self-discovery and growth.

Break free from emotional eating’s grasp and unlock your true potential! 🗝️✨

Remember, we're all in this together, and your journey matters! 🚀🌟

Wishing you an enlightening and transformative listening experience! 🎙️💫

Episode Highlights:

(4:43)  Foods like pizza, chips, bread, and soda are not foods that are found in nature and they've been engineered for pleasure. They give us a huge hit of dopamine. Whenever we eat them or drink them, that gives us a dopamine hit. So the food industry does a really good job of doing their research to find out just how to engineer these foods to create the most dopamine.

(16:00) Our emotional lives are 50/50. No matter what our circumstances are, we can always expect that we’ll have at least half of our time spent in negative emotions, and that's normal. The problem with buffering is that the consequences of it end up adding even more negative emotion to the mix, so now, instead of 50/50, we're feeling crappy 80% of the time, and we only get these rare glimpses of positive emotion. This is why it's so important to stop buffering and learn how to feel the negative emotions.

(23:26) Investigate the feelings you're having, name them to the best of your ability. Do some journaling if needed to accurately pinpoint the emotion. This can be really liberating and you'll know exactly what to do to make things right in your world, but many times there are deeper issues going on, and sometimes we're in jobs that are not right for us, or we're in marriages that are not right for us, and we're just tolerating this because we know that we can eat our way through the stress of being unfulfilled. This is another reason why the journey to lasting weight loss is a journey of profound personal evolution.

#EmotionalEating #PersonalGrowth #HealthAndWellness #MindfulLiving #JourneyToSelfDiscovery #EmpoweredWeightLoss #TransformationalJourney #YouAreNotAlone #GrowthMindset

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/123

Hi there!

In this episode of the Keep the Weight Off Podcast, we dive deep into the world of weight loss and explore how to stay motivated during your journey. 🏋️‍♀️ 

From setting achievable goals to celebrating non-scale victories, we'll share practical tips and techniques to keep your motivation soaring high.

Here's a sneak peek at what you can expect:

✨ Setting achievable goals and embracing the power of small victories.
✨ Celebrating non-scale victories and focusing on positive changes beyond the numbers.
✨ Tips for finding support systems and accountability buddies to stay motivated.
✨ The importance of tracking progress and visualizing success.
✨ Plus, Dr. Angela and Marchelle's personal insights and experiences to keep you inspired throughout your weight loss journey.

Get ready to ignite your inner fire! 🔥🎉 This episode will empower you with the motivation you need to conquer your weight loss goals and unlock your true potential. 

Stay motivated, stay inspired, and stay tuned! 🚀💪

Episode Highlights:

(02:20) Set Achievable goals. I’ve been guilty of setting goals that are crazy and unachievable. Which of course is a recipe for you to get totally discouraged and give up easily.

(09:50) Focus on "Non-scale victories." These are achievements that go beyond the numbers on the scale and the pounds of fat you've lost.

(17:48) Find yourself an accountability buddy or even an accountability group. Research shows very clearly that people who are part of a focused group or who have some sort of accountability always do better losing weight and keeping it off.

(20:45) Track your progress in a journal or an app. Recording your meals and your progress can greatly help you stay on track.

(24:40) Focus on your future self. Visualize yourself in the future with your goals already achieved and ask yourself what things your future self needs you to do now.

(28:15) Strive to be the best version of yourself for the people around you.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/122

Ever found yourself at a social gathering, eyeing that slice of cake or the bread basket, wondering how to avoid it without feeling like an outsider? 🎂🥖🤔

You're not alone!

In this episode, Marchelle, and I delve deep into the challenges of staying on track with your health goals at social events, and we offer practical strategies to help you navigate these situations with ease and confidence. 💪🎈

You'll discover:

- How to tackle the awkwardness of standing up for your health 🙌
- Proven tactics to combat temptation at events 😈🍰➡️😇🥗
- The effects of alcohol on your decision-making and how to maintain balance 🍷🔄💧

Social events should be about connection, celebration, and fun - not stress over food choices. Let's explore how you can fully enjoy these moments without compromising your health goals! 🎉💃🥳

Remember, every step you take in support of your health is a victory. Stay strong, keep up the fantastic work, and know we're here cheering you on! 🎊🏆🏋️‍♀️

Episode Highlights:

(08:17)  It's fine to feel awkward, and it's fine to feel anxious. It doesn't feel good, but it's normal. The more you try to fight feeling awkward or anxious, then the worse it gets, right? So just plan to feel awkward and anxious, try not to worry about what other people will think.

(16:43) In these types of events, you want to really focus on who you're going to be with; focus on the events' purpose. If you are going to a family reunion, for example, there are all of these people that you haven't seen in forever, focus on them and focus on the conversations and learn about them instead of focusing on the food.

(22:07) Alcohol will cloud your judgment. There's no question. What happens when you're drinking… it turns off the executive brain, the prefrontal cortex, the part of your brain that's very concerned about your long-term health, and it allows the primitive brain more leeway. So we're at risk of making choices that we might not make when we're clear headed and more sober.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/121

This week on our podcast, Marchelle and I dive into a topic many of us can relate to but rarely discuss - navigating the road back to good nutrition after a binge. 🍔🍕🍩 ➡️ 🥗🥦🍎 

Ever found yourself stuck in the "I'll start on Monday" trap? 📆 It's a common cycle where we delay healthier habits, justifying unhealthy ones in the process. This week, we take a deep dive 🌊 into why it's so hard to restart healthy eating habits and how to overcome the challenges that arise post-binge.

 In this episode, you'll learn: 

    •    How guilt and shame can create a cycle of unhealthy habits and how self-compassion can help break it 💔 ➡️ ❤️

    •    Why the "I'll start on Monday" mentality can derail our health goals and how to conquer it 🛑 ➡️ 🚀 

    •    How each time you refocus after a slip-up, you're building a resilience muscle and creating a virtuous cycle 💪🔄 

    •    Practical tips to manage post-binge cravings and re-establish healthier habits 🍏🏃‍♀️

    •    The road to healthier habits is seldom a straight one - it's filled with ups and downs 🎢. But remember, every stumble is an opportunity to learn and grow stronger 💡💪. 

    •    Don't wait until Monday to start your healthier journey - let's start today!💥 Click to listen and you’re sure to gain insights to help you on your journey to lasting health 🎧💖. 

Stay strong, show kindness to yourselves, and remember - every day is a new opportunity to make choices that support your wellbeing 🌈🌟. 

Episode highlights:

(03:45) Sometimes when we slip like this, it can feel like we've broken a promise to ourselves. That guilt and shame can feel really overwhelming and it can make us feel like we failed, and in a way that can justify continuing on an unhealthy path. The negative emotions just cause even more stress leading us to continue unhealthy habits, and then it becomes a vicious cycle.

(08:00) After a slip, our brains and bodies are going to experience a sort of hangover. So we've had this rush of sugar and fat and salt, and now our brains want more. It's important to remember that this is a physiological, biochemical reaction. It's not a personal failure. The cravings are biological and not a sign of some sort of character flaw or willpower defect.

(13:39) Every time you choose to refocus after a slip, you're creating what's called a “virtuous cycle”, and what this means is that each time it just becomes easier and easier. It's like you're training your brain to move more and more quickly to get back on track. You’re building resilience and you're teaching yourself it's okay to stumble.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/120

Marchelle and I are back, and this week we're putting weight loss goals into perspective. No gimmicks, no sensational claims – just good, honest advice on how to set goals that are both achievable and sustainable. 🚶‍♀️

Here’s what’s in store:

- Get the scoop on process goals 📝 (Learn what they are and how they can be your secret weapon for lasting success).

- Find out why a pound of fat loss each week can be a game-changer

- Take the “New Recipe Challenge” 🥗 (Hint: It’s a flavorful journey for your taste buds).

- Discover why muscles matter in weight loss 💪 (And how to give them the attention they deserve).

Remember, weight loss is a journey, not a race. The path to wellness is paved with thoughtful choices, patience, and sometimes a sprinkle of levity.

Ready to set some realistic goals?

Highlights:

(09:46)  If you’re thinking “I have to have a 1200 calorie deficit, I’ve gotta figure this out”, and you're eating 500 calories and you're exercising enough that you're gonna burn off the rest of it… guess what? Your brain will be starving and you're putting yourself in the famine state. You’re going to be miserable and tired, and you’re absolutely guaranteed to put fat back on later. There's no better way to gain weight than to do something like this. You're training your brain to store fat.

(15:54) Whether you've just had a baby or not, if you really want to lose the weight and keep it off, we need to get our minds refocused. We talk a lot in the Empowered Weight Loss membership (www.journeybeyondweightloss.com/yes) about developing a new identity. This is actually where your true power lies. It takes time and attention, and frankly, it takes a lot of thought work. Thought work is when you focus on your mindset and on your thinking patterns, and you correct thoughts that are not helpful. Everything starts with your thoughts. So if you're not getting the results that you want, it's usually because you have some thought errors.

(18:06) How do we go about setting realistic expectations? Well, one thing I would recommend is to set process goals and not outcome goals. Outcome goals are the end results that someone wants to achieve, but outcome goals only provide a target to aim for. They don't tell you the steps that you need in order to get there. Focus more on process goals; They're the actions and the steps that you take to achieve the outcome goals.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/119

Today, we're diving into a hot topic that we've seen over and over again - and even I’m guilty as charged! 

Picture this: a patient walks in, disheartened, and exclaims, "I'm putting in so much effort, but the scale won't budge!" 

They spill the details of their intense exercise routine; hours on the treadmill or grueling Orange Theory/Peloton sessions. Frankly, they seem to hate every minute of it! Why do they keep at it? To shed some pounds, of course!

But wait, is exercise self-care or just a form of torture? 

Grab a cuppa and join Marchelle and me for some real talk on why we exercise and what it means for our mental and physical health!

Episode Highlights:

(12:25)  Sometimes people will use exercise as a way to regain control over their bodies when they feel overwhelmed or insecure in other aspects of their life. This was one of my unconscious motivations for my intense exercise regimen back in the day, because other aspects of my life felt out of control, and this was one area where I knew that I was in control. So I got really rigid about setting these goals, and I was super rigid about what I was eating, and it would totally distract me from all the other stuff in my life that felt out of control.

(16:26) We want to uncouple this relationship between exercise and fat loss, we want to stop thinking about burning calories with exercise. Exercise does help improve insulin resistance and blood sugar metabolism, no question about that, but it's much better in terms of maintaining your weight than losing weight.

(25:16) Develop a self-compassionate approach. Be much kinder and more forgiving towards yourself. Remember that your worth is not determined by your appearance, it’s not determined by your exercise routine, no matter what social media seems to think, it's just not. So challenge any negative thoughts and beliefs that drive this punishment mindset.

For more details on this podcast visit:

https://www.journeybeyondweightloss.com/blog/118

Ever been "dieting for decades"? Let's face it, the same old mindset and phrases just won't cut it if we're aiming for long-term success!

 Curious to know which words to lose? 

Tune in to this week's podcast where we're spilling the beans on how to finally say goodbye to diets… and hello to success!

Episode Highlights:

(10:39) So people use all kinds of words when they're in a restrictive mindset. Obviously, the first one is the word cheat. I don't like to use the word cheat, I prefer to use the word splurge; A splurge is something you've planned at least 24 hours ahead, and you make the choice deliberately to have a splurge.

(19:16) Exercise is not for burning calories. You exercise because it feels good and because you wanna develop cardiovascular stamina and you wanna keep your muscle strength and your balance. It also prevents depression and those sorts of things. Exercise is really important, but do it for your physical and mental health and not for burning calories.

(22:57) You wanna think of yourself as someone who nourishes your body well and does not use processed food for entertainment or for soothing negative emotions, or for getting yourself through a bad day. So you don't ever wanna diet again. You're just going to learn how to eat normal food in normal amounts and nourish your body well.