Episode Overview Join us as we welcome body image therapist Phaedra Gryz back to the Balance365 Life podcast. Phaedra has been an integral part of Balance365's growth journey, starting with us as a nutrition coaching client and then transitioning to a coaching team member. Her candid and authentic approach to body image struggles, both from her personal experience and her work as a therapist, has resonated deeply with our community. In this episode we discuss the top three recurring body image issues Phaedra sees coming up in coaching calls with our members. With her profound insights and practical strategies, we this episode helps you start navigating your own body image challenges with more ease. Don’t forget our life-changing nutrition coaching program is opening for enrollment in September! Experience the same freedom, clarity, and sustainable results that countless others, including our own coaches like Phaedra, have achieved through Balance365. Click here to join the waitlist now.  Key Points  Phaedra’s updates and journey to becoming a body image therapist A therapist’s take on body image The three most prevalent issues that Phaedra has encountered in her profession and how to work through them   Mentions  Episode 149: Member Spotlight – How Phaedra’s Mindset Shift Led To A 30lb Weight Loss   Related Content  Episode 129: How To Reconnect With Your Body After Dieting Episode 241: Q+A – Weekend Overeating, Nutrition for Picky Eaters, and Overcoming Body Image Issues   Transcript Download a copy of this episode’s transcript here.

Episode Overview Join us as we welcome body image therapist Phaedra Gryz back to the Balance365 Life podcast. Phaedra has been an integral part of Balance365's growth journey, starting with us as a nutrition coaching client and then transitioning to a coaching team member. Her candid and authentic approach to body image struggles, both from her personal experience and her work as a therapist, has resonated deeply with our community. In this episode we discuss the top three recurring body image issues Phaedra sees coming up in coaching calls with our members. With her profound insights and practical strategies, we this episode helps you start navigating your own body image challenges with more ease. Don’t forget our life-changing nutrition coaching program is opening for enrollment in September! Experience the same freedom, clarity, and sustainable results that countless others, including our own coaches like Phaedra, have achieved through Balance365. <a href="https://www.balance365.com/waitlist/" rel="noopener nofollow" target="_blank">Click here to join the waitlist now</a>. Key Points <ul> <li>Phaedra’s updates and journey to becoming a body image therapist</li> <li>A therapist’s take on body image</li> <li>The three most prevalent issues that Phaedra has encountered in her profession and how to work through them</li> </ul> Mentions <ul> <li><a href="https://www.balance365.com/episode149/?utm_source=episode149&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">Episode 149: Member Spotlight – How Phaedra’s Mindset Shift Led To A 30lb Weight Loss</a></li> </ul> Related Content <ul> <li><a href="https://www.balance365.com/episode129/?utm_source=episode129&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">Episode 129: How To Reconnect With Your Body After Dieting</a></li> <li><a href="https://www.balance365.com/episode241/?utm_source=episode241&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">Episode 241: Q+A – Weekend Overeating, Nutrition for Picky Eaters, and Overcoming Body Image Issues</a></li> </ul> Transcript Download a copy of this episode’s transcript <a href="https://www.balance365.com/wp-content/uploads/2023/07/Balance365-Episode-282-Transcript.pdf" rel="noopener nofollow" target="_blank">here</a>.

Episode 282: 3 Essential Body Image Shifts with Therapist Phaedra Gryz

Episode Overview It is not uncommon to experience intense feelings of overwhelm when you begin anything new, especially when approaching a weight loss journey. It can arise at any stage, but we often see it right at the beginning. While there is a genuine desire for change, the mere thought of starting can flood anyone with extreme thoughts and feelings that ultimately keep them feeling stuck (or even quitting entirely). In today's podcast episode, we slow things down and walk you through the process of navigating feelings of overwhelm when you’re starting a weight loss journey. We hope you leave this episode with a new perspective and have some new tools for being able to take continued, consistent action. While you’re here, do not miss our FREE 3-part workshop that is now available on-demand: Cut the Crap: How to Simplify Weight Loss and Get Out of Your Own Way. This short course cuts through the BS and shows you exactly how you can stop overcomplicating the process and start moving toward your goals. Sign up right now!  Key Points  Your relationship with overwhelm Upstream vs. downstream problems Techniques we see in our successful members What do you need to manage overwhelm?   Mentions  Episode 150: Weight Loss Simplified   Related Content  Episode 178: Three Reasons You Can’t Eat Just One Episode 152: The Balance365 Fat Loss Formula   Transcript Download a copy of this episode’s transcript here.

Episode Overview It is not uncommon to experience intense feelings of overwhelm when you begin anything new, especially when approaching a weight loss journey. It can arise at any stage, but we often see it right at the beginning. While there is a genuine desire for change, the mere thought of starting can flood anyone with extreme thoughts and feelings that ultimately keep them feeling stuck (or even quitting entirely). In today's podcast episode, we slow things down and walk you through the process of navigating feelings of overwhelm when you’re starting a weight loss journey. We hope you leave this episode with a new perspective and have some new tools for being able to take continued, consistent action. While you’re here, do not miss our FREE 3-part workshop that is now available on-demand: Cut the Crap: How to Simplify Weight Loss and Get Out of Your Own Way. This short course cuts through the BS and shows you exactly how you can stop overcomplicating the process and start moving toward your goals. <a href="https://www.balance365.com/cut-the-crap-workshop-registration/?utm_source=ctc&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">Sign up right now!</a> Key Points <ul> <li>Your relationship with overwhelm</li> <li>Upstream vs. downstream problems</li> <li>Techniques we see in our successful members</li> <li>What do you need to manage overwhelm?</li> </ul> Mentions <ul> <li><a href="https://www.balance365.com/episode150/?utm_source=episode150&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">Episode 150: Weight Loss Simplified</a></li> </ul> Related Content <ul> <li><a href="https://www.balance365.com/episode178/?utm_source=episode178&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">Episode 178: Three Reasons You Can’t Eat Just One</a></li> <li><a href="https://www.balance365.com/episode152/?utm_source=episode152&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">Episode 152: The Balance365 Fat Loss Formula</a></li> </ul> Transcript Download a copy of this episode’s transcript <a href="https://www.balance365.com/wp-content/uploads/2023/07/Balance365-Episode-281-Transcript.pdf" rel="noopener nofollow" target="_blank">here</a>.

Episode 281: Where to Start with Weight Loss When You're Overwhelmed

Episode Overview We pride ourselves on being open and honest with our audience. Today, we’re giving you some updates about our year so far. Join us as we discuss our personal and professional lives, the mistakes we’ve made and lessons we’ve learned, as well as some of our strategic plans for the future. We hope when we share our individual experiences, it helps you think about the direction of your own journey. Before you hit play, make sure to register for our free, on-demand workshop, Cut the Crap: How to Simplify Weight Loss and Get Out of Your Own Way! This workshop has changed how thousands of women around the world approach health, wellness, and weight loss. Register here to get started.  Key Points  Jen’s personal updates Annie’s personal updates Professional updates from both Annie and Jen   Mentions  Episode 252: Jen and Annie’s Highs and Lows of 2022   Related Content  Episode 115: Cut The Crap: Tough Love From Jen &amp; Annie Episode 263: The Importance of a Beginner’s Mindset 

Episode Overview We pride ourselves on being open and honest with our audience. Today, we’re giving you some updates about our year so far. Join us as we discuss our personal and professional lives, the mistakes we’ve made and lessons we’ve learned, as well as some of our strategic plans for the future. We hope when we share our individual experiences, it helps you think about the direction of your own journey. Before you hit play, make sure to register for our free, on-demand workshop, Cut the Crap: How to Simplify Weight Loss and Get Out of Your Own Way! This workshop has changed how thousands of women around the world approach health, wellness, and weight loss. <a href="https://www.balance365.com/cut-the-crap-workshop-registration/?utm_source=ctc&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">Register here to get started</a>. Key Points <ul> <li>Jen’s personal updates</li> <li>Annie’s personal updates</li> <li>Professional updates from both Annie and Jen</li> </ul> Mentions <ul> <li><a href="https://www.balance365.com/episode252/?utm_source=episode252&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">Episode 252: Jen and Annie’s Highs and Lows of 2022</a></li> </ul> Related Content <ul> <li><a href="https://www.balance365.com/episode115/?utm_source=episode115&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">Episode 115: Cut The Crap: Tough Love From Jen &amp; Annie</a></li> <li><a href="https://www.balance365.com/episode263/?utm_source=episode263&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">Episode 263: The Importance of a Beginner’s Mindset</a></li> </ul>

Episode 280: Personal + Professional Updates from Jen and Annie

Episode Overview Meet Stefanie, a busy, full-time working mom. Several years ago, Stefanie made the smart decision to ditch the toxic fad dieting cycle. But, as many women do, she was catapulted to the other end of the eating spectrum and found herself stuck in another cycle she couldn’t seem to exit: a free-for-all with food. After a sobering visit with her doctor, Stefanie knew she couldn’t continue the trajectory she was on with her health. She decided it was time to join Balance365 but, as you’ll hear, she had reservations. Weight loss without restriction sounded too good to be true. Since then, Stefanie has learned it’s absolutely possible. She’s reclaimed her health, awakened her love of exercise, radically changed her mindset and relationship with food, and has lost 55lbs. We hope you’ll find inspiration in Stefanie’s story. Enjoy! If you’re interested in losing weight without restrictive dieting, get on our waitlist. Our life-changing nutrition coaching program opens on September 18th. We would love to see you there!  Key Points  Stefanie’s history with diets, the anti-diet community, and how her health had been affected Why Stefanie joined Balance365 and what hesitations she had beforehand How Stefanie went from hating running to enjoying it How Balance365 has impacted Stefanie and her health   Related Content  Episode 261: Member Spotlight – How Lorraine Joyfully and Peacefully Lost 30lbs Episode 243: Member Spotlight – How Erica Learned True Self Care (and Lost 75lbs!)   Transcript Download a copy of this episode’s transcript here.

Episode Overview Meet Stefanie, a busy, full-time working mom. Several years ago, Stefanie made the smart decision to ditch the toxic fad dieting cycle. But, as many women do, she was catapulted to the other end of the eating spectrum and found herself stuck in another cycle she couldn’t seem to exit: a free-for-all with food. After a sobering visit with her doctor, Stefanie knew she couldn’t continue the trajectory she was on with her health. She decided it was time to join Balance365 but, as you’ll hear, she had reservations. Weight loss without restriction sounded too good to be true. Since then, Stefanie has learned it’s absolutely possible. She’s reclaimed her health, awakened her love of exercise, radically changed her mindset and relationship with food, and has lost 55lbs. We hope you’ll find inspiration in Stefanie’s story. Enjoy! If you’re interested in losing weight without restrictive dieting, <a href="https://www.balance365.com/waitlist/" rel="noopener nofollow" target="_blank">get on our waitlist</a>. Our life-changing nutrition coaching program opens on September 18th. We would love to see you there! Key Points <ul> <li>Stefanie’s history with diets, the anti-diet community, and how her health had been affected</li> <li>Why Stefanie joined Balance365 and what hesitations she had beforehand</li> <li>How Stefanie went from hating running to enjoying it</li> <li>How Balance365 has impacted Stefanie and her health</li> </ul> Related Content <ul> <li><a href="https://www.balance365.com/episode261/?utm_source=episode261&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">Episode 261: Member Spotlight – How Lorraine Joyfully and Peacefully Lost 30lbs</a><a href="https://www.balance365.com/episode133/?utm_source=episode133&amp;utm_medium=podcast&amp;utm_campaign=post" rel="noopener nofollow" target="_blank"></a></li> <li><a href="https://www.balance365.com/episode243/?utm_source=episode243&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">Episode 243: Member Spotlight – How Erica Learned True Self Care (and Lost 75lbs!)</a></li> </ul> Transcript Download a copy of this episode’s transcript <a href="https://www.balance365.com/wp-content/uploads/2023/06/Balance365-Episode-279-Transcript.pdf" rel="noopener nofollow" target="_blank">here</a>.

Episode 279: How Stefanie Overcame Her ‘Free for All’ with Food and Lost 55lbs with Balance365

Episode Overview With the abundance of health, wellness, and weight loss information available, it can be challenging to determine how to implement nutrition recommendations in a way that works for your life. In the fourth installment of our latest “how-to” series, we are discussing a topic many people are concerned about: how to cut back on alcohol. Join us to learn five practical tips for reducing your alcohol intake so you can feel confident your healthy changes will stick. Before you click play, don’t forget to register for our free on-demand workshop, Cut the Crap: How to Simplify Weight Loss and Get Out of Your Own Way. In this workshop, you will learn four essential aspects of weight loss and how to overcome barriers of implementing them. Register today!  Key Points  Why it’s beneficial to decrease alcohol consumption Why it’s easy to fall into an unwanted alcohol habit Our 5 tips to reduce alcohol consumption   Mentions  Episode 169: Real Talk About Your Alcohol Consumption   Related Content  Episode 133: What vs. How You Eat And Why It Matters For Fat Loss   Transcript Download a copy of this episode’s transcript here.

Episode Overview With the abundance of health, wellness, and weight loss information available, it can be challenging to determine how to implement nutrition recommendations in a way that works for your life. In the fourth installment of our latest “how-to” series, we are discussing a topic many people are concerned about: how to cut back on alcohol. Join us to learn five practical tips for reducing your alcohol intake so you can feel confident your healthy changes will stick. Before you click play, don’t forget to register for our free on-demand workshop, <a href="https://www.balance365.com/cut-the-crap-workshop-registration/?utm_source=ctc&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">Cut the Crap: How to Simplify Weight Loss and Get Out of Your Own Way</a>. In this workshop, you will learn four essential aspects of weight loss and how to overcome barriers of implementing them. Register today! Key Points <ul> <li>Why it’s beneficial to decrease alcohol consumption</li> <li>Why it’s easy to fall into an unwanted alcohol habit</li> <li>Our 5 tips to reduce alcohol consumption</li> </ul> Mentions <ul> <li><a href="https://www.balance365.com/episode169/?utm_source=episode169&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">Episode 169: Real Talk About Your Alcohol Consumption</a></li> </ul> Related Content <ul> <li><a href="https://www.balance365.com/episode133/?utm_source=episode133&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">Episode 133: What vs. How You Eat And Why It Matters For Fat Loss</a></li> </ul> Transcript Download a copy of this episode’s transcript <a href="https://www.balance365.com/wp-content/uploads/2023/06/Balance365-Episode-278-Transcript.pdf" rel="noopener nofollow" target="_blank">here</a>.

Episode 278: 5 Tips to Reduce Your Alcohol Consumption

Episode Overview It’s time for another segment of our "how-to" series! Today, we dive into the all-too-common question: how do I reduce the frequency of emotional eating? If you’ve tried to reduce your emotional eating but still struggle (or maybe you feel like things have gotten worse), this episode is for you. Join us as we discuss the possible root causes and provide you with practical, realistic tips and insights to help you tackle emotional eating head-on. Don't miss out on this valuable episode. Enjoy! If you want to take it a step further, you can learn more about managing emotional eating in our online course, 3 Steps to End Emotional Eating. This self-paced course is where we dig into understanding emotional eating, share why it’s not all about the food, and teach you the Balance365 framework for managing your emotional eating urges.  Key Points  Defining emotional eating Why emotional eating is a normal, natural human urge Our 5 tried-and-true tips for managing emotional eating when it feels out of control   Mentions  3 Steps to End Emotional Eating Course   Related Content  Episode 212: Q+A – Emotional Eating, Rage Eating, And The “Screw Its” Digging Into Pleasure Eating &amp; More   Transcript Download a copy of this episode’s transcript here.

Episode Overview It’s time for another segment of our "how-to" series! Today, we dive into the all-too-common question: how do I reduce the frequency of emotional eating? If you’ve tried to reduce your emotional eating but still struggle (or maybe you feel like things have gotten worse), this episode is for you. Join us as we discuss the possible root causes and provide you with practical, realistic tips and insights to help you tackle emotional eating head-on. Don't miss out on this valuable episode. Enjoy! If you want to take it a step further, you can learn more about managing emotional eating in our online course, <a href="https://www.balance365.com/emotionaleatingcourse?utm_source=emotionaleatingcourse&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">3 Steps to End Emotional Eating</a>. This self-paced course is where we dig into understanding emotional eating, share why it’s not all about the food, and teach you the Balance365 framework for managing your emotional eating urges. Key Points <ul> <li>Defining emotional eating</li> <li>Why emotional eating is a normal, natural human urge</li> <li>Our 5 tried-and-true tips for managing emotional eating when it feels out of control</li> </ul> Mentions <ul> <li><a href="https://www.balance365.com/emotionaleatingcourse?utm_source=emotionaleatingcourse&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">3 Steps to End Emotional Eating Course</a></li> </ul> Related Content <ul> <li><a href="https://www.balance365.com/episode212/?utm_source=episode212&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">Episode 212: Q+A – Emotional Eating, Rage Eating, And The “Screw Its”</a></li> <li><a href="https://www.balance365.com/pleasure-eating/" rel="noopener nofollow" target="_blank">Digging Into Pleasure Eating &amp; More</a></li> </ul> Transcript Download a copy of this episode’s transcript <a href="https://www.balance365.com/wp-content/uploads/2023/06/Balance365-Episode-277-Transcript.pdf" rel="noopener nofollow" target="_blank">here</a>.

Episode 277: 5 Tips to Reduce Emotional Eating

Episode Overview Welcome to another episode of our popular "how-to" series, where we go beyond telling you what to eat, and show you HOW to make sustainable changes that stick! Today, we're taking on one of the biggest questions in nutrition: how to increase your protein intake. And we've got five tried and true tips that will help you meet your protein goals! If you’re ready to change the way you approach health and wellness, don’t forget to check out our free workshop, Cut the Crap: How to Simplify Weight Loss and Get Out of Your Own Way. This workshop has transformed the lives of thousands of women around the world! Don't miss out - register now!  Key Points  Why protein is important How to determine how much protein you need 5 tips to incorporate more protein into your diet How Jen and Annie meet their protein goals   Mentions  Examine.com Protein Intake Calculator   Related Content  Episode 215: Q+A – Protein, Satiety, Managing Cholesterol And More! Episode 268: The Trade-Offs of Fast Weight Loss   Transcript Download a copy of this episode’s transcript here.

Episode Overview Welcome to another episode of our popular "how-to" series, where we go beyond telling you what to eat, and show you HOW to make sustainable changes that stick! Today, we're taking on one of the biggest questions in nutrition: how to increase your protein intake. And we've got five tried and true tips that will help you meet your protein goals! If you’re ready to change the way you approach health and wellness, don’t forget to check out our free workshop, Cut the Crap: How to Simplify Weight Loss and Get Out of Your Own Way. This workshop has transformed the lives of thousands of women around the world! <a href="https://www.balance365.com/cut-the-crap-workshop-registration/?utm_source=ctc&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">Don't miss out - register now!</a> Key Points <ul> <li>Why protein is important</li> <li>How to determine how much protein you need</li> <li>5 tips to incorporate more protein into your diet</li> <li>How Jen and Annie meet their protein goals</li> </ul> Mentions <ul> <li><a href="https://examine.com/protein-intake-calculator/" rel="noopener nofollow" target="_blank">Examine.com Protein Intake Calculator</a></li> </ul> Related Content <ul> <li><a href="https://www.balance365.com/episode215/?utm_source=episode215&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">Episode 215: Q+A – Protein, Satiety, Managing Cholesterol And More!</a></li> <li><a href="https://www.balance365.com/episode268/?utm_source=episode268&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">Episode 268: The Trade-Offs of Fast Weight Loss</a></li> </ul> Transcript Download a copy of this episode’s transcript <a href="https://www.balance365.com/wp-content/uploads/2023/05/Balance365-Episode-276-Transcript.pdf" rel="noopener nofollow" target="_blank">here</a>.

Episode 276: 5 Tips to Get More Protein into Your Diet

Episode Overview Today we’re kicking off the first part of a brand new “how-to” series! Last week we discussed quite a few evidence-based nutrition recommendations for women, specifically menopausal women. But if there’s anything we’ve learned as nutrition coaches for the last eight years, we know that knowing WHAT to eat for health and weight loss is different from actually putting it into practice. So today, we’re discussing tried-and-true methods to help you actually DO IT, not just talk about it! Eating more fruits and veggies might sound basic and simple, but it’s something that we find almost all of our new Balance365 members can benefit from, so this episode is for everyone! If you loved this episode, and are ready to pursue your weight loss goals in more simple, sustainable ways, check out our free course, Cut the Crap: How to Simplify Weight Loss and Get Out of Your Own Way. It's packed with actionable tips and advice that you can start implementing today. It’s available on-demand, so you can work through it at your own pace!  Key Points  Why eating fruits and veggies is important Our 5 hacks to increase your fruit and veggie intake Jen and Annie’s favorite ways to consume fruits and veggies   Related Content  Episode 151: How To Curate Your Environment For Weight Loss Success Episode 80: How To Deal With Picky Eaters   Transcript Download a copy of this episode’s transcript here.

Episode Overview Today we’re kicking off the first part of a brand new “how-to” series! Last week we discussed quite a few evidence-based nutrition recommendations for women, specifically menopausal women. But if there’s anything we’ve learned as nutrition coaches for the last eight years, we know that knowing WHAT to eat for health and weight loss is different from actually putting it into practice. So today, we’re discussing tried-and-true methods to help you actually DO IT, not just talk about it! Eating more fruits and veggies might sound basic and simple, but it’s something that we find almost all of our new Balance365 members can benefit from, so this episode is for everyone! If you loved this episode, and are ready to pursue your weight loss goals in more simple, sustainable ways, check out our free course, <a href="https://www.balance365.com/cut-the-crap-workshop-registration/?utm_source=ctc&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">Cut the Crap: How to Simplify Weight Loss and Get Out of Your Own Way</a>. It's packed with actionable tips and advice that you can start implementing today. It’s available on-demand, so you can work through it at your own pace! Key Points <ul> <li>Why eating fruits and veggies is important</li> <li>Our 5 hacks to increase your fruit and veggie intake</li> <li>Jen and Annie’s favorite ways to consume fruits and veggies</li> </ul> Related Content <ul> <li><a href="https://www.balance365.com/episode151/?utm_source=episode151&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">Episode 151: How To Curate Your Environment For Weight Loss Success</a></li> <li><a href="https://www.balance365.com/episode80/?utm_source=episode80&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">Episode 80: How To Deal With Picky Eaters</a></li> </ul> Transcript Download a copy of this episode’s transcript <a href="https://www.balance365.com/wp-content/uploads/2023/05/Balance365-Episode-275-Transcript.pdf" rel="noopener nofollow" target="_blank">here</a>.

Episode 275: 5 Tips to Get More Fruits and Vegetables into Your Diet

Hillary Wright

Episode Overview Today, we’re excited for you to hear our interview with Hillary Wright, M.Ed, RDN, and Elizabeth Ward, MS, RDN! These two dietitians specialize in women’s health and each have three decades of nutrition experience! They’re also authors of the incredible book, The Menopause Diet Plan (NOT a fad diet book, we promise!). In this episode, we explore Hillary and Liz’s top nutrition recommendations for midlife, as well as important health considerations beyond nutrition. Not only are these two women entertaining, but also great communicators when it comes to creating balanced, sustainable nutritional habits. Don't miss out on this fun and informative conversation! If you love our no-nonsense approach to nutrition, health and weight loss, make sure you check out our free workshop, Cut the Crap: How to Simplify Weight Loss and Get Out of Your Own Way. This three-part workshop is available on-demand for you to watch and learn at your own pace. It comes with a downloadable workbook that contains all of the key concepts as well as additional questions to help you process the material. This workshop is mind-blowing for those who take it and we can’t wait for you to experience that, too!  Key Points  Introducing Hillary Wright and Liz Ward, two dietitians specializing in women’s health Hillary and Liz’s history with menopause How to eat and exercise for menopause Handling perimenopause and menopause symptoms   Mentions  The Menopause Diet Plan book The PCOS Diet Plan book The Pre-Diabetes Diet Plan book   Related Content  Episode 222: All About Type 2 Diabetes (Part 1) Episode 223: All About Type 2 Diabetes (Part 2)   Transcript Download a copy of this episode’s transcript here.

Episode Overview Today, we’re excited for you to hear our interview with <a href="https://www.instagram.com/menopausedietplan/" rel="noopener nofollow" target="_blank">Hillary Wright, M.Ed, RDN, and Elizabeth Ward, MS, RDN</a>! These two dietitians specialize in women’s health and each have three decades of nutrition experience! They’re also authors of the incredible book, The Menopause Diet Plan (NOT a fad diet book, we promise!). In this episode, we explore Hillary and Liz’s top nutrition recommendations for midlife, as well as important health considerations beyond nutrition. Not only are these two women entertaining, but also great communicators when it comes to creating balanced, sustainable nutritional habits. Don't miss out on this fun and informative conversation! If you love our no-nonsense approach to nutrition, health and weight loss, make sure you check out our free workshop, <a href="https://www.balance365.com/cut-the-crap-workshop-registration/?utm_source=ctc&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">Cut the Crap: How to Simplify Weight Loss and Get Out of Your Own Way</a>. This three-part workshop is available on-demand for you to watch and learn at your own pace. It comes with a downloadable workbook that contains all of the key concepts as well as additional questions to help you process the material. This workshop is mind-blowing for those who take it and we can’t wait for you to experience that, too! Key Points <ul> <li>Introducing Hillary Wright and Liz Ward, two dietitians specializing in women’s health</li> <li>Hillary and Liz’s history with menopause</li> <li>How to eat and exercise for menopause</li> <li>Handling perimenopause and menopause symptoms</li> </ul> Mentions <ul> <li><a href="https://www.amazon.com/Menopause-Diet-Plan-Managing-Happiness/dp/0593135660" rel="noopener nofollow" target="_blank">The Menopause Diet Plan book</a></li> <li><a href="https://www.amazon.com/PCOS-Diet-Plan-Second-Polycystic/dp/0399578188/" rel="noopener nofollow" target="_blank">The PCOS Diet Plan book</a></li> <li><a href="https://www.amazon.com/Prediabetes-Diet-Plan-Diabetes-Exercise/dp/1607744627/" rel="noopener nofollow" target="_blank">The Pre-Diabetes Diet Plan book</a></li> </ul> Related Content <ul> <li><a href="https://www.balance365.com/episode222/?utm_source=episode222&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">Episode 222: All About Type 2 Diabetes (Part 1)</a></li> <li><a href="https://www.balance365.com/episode223/?utm_source=episode223&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">Episode 223: All About Type 2 Diabetes (Part 2)</a></li> </ul> Transcript Download a copy of this episode’s transcript <a href="https://www.balance365.com/wp-content/uploads/2023/05/Balance365-Episode-274-Transcript.pdf" rel="noopener nofollow" target="_blank">here</a>.

Episode 274: Menopause Nutrition Considerations with Dietitians Hillary Wright & Elizabeth Ward

Episode Overview Today we are joined by Dr. Chantel Prat, a cognitive neuroscientist and author of The Neuroscience of You. During our interview we discussed the science behind the all-too-common experience of knowing what to do but struggling to do it and why sleep and stress heavily impact your ability to follow through on your commitments. In this episode you’ll learn how to work WITH your brain instead of fighting against it! At Balance365, our mission is to help women live a life of balance in their minds and bodies every day. If you’re ready to build nutrition and wellness habits that last and break free from self-sabotaging cycles, get on our coaching waitlist right here.  Key Points  Learn about Dr. Chantel Prat and her work as a cognitive neuroscientist The horse and rider analogy How your environment can impact your behaviors How to rewire your brain to learn new habits and make them stick   Mentions  Chantelprat.com   Related Content  Episode 151: How To Curate Your Environment For Weight Loss Success Episode 164: How To Stop Weight Loss Self-Sabotage   Transcript Download a copy of this episode’s transcript here.

Episode Overview Today we are joined by Dr. Chantel Prat, a cognitive neuroscientist and author of The Neuroscience of You. During our interview we discussed the science behind the all-too-common experience of knowing what to do but struggling to do it and why sleep and stress heavily impact your ability to follow through on your commitments. In this episode you’ll learn how to work WITH your brain instead of fighting against it! At Balance365, our mission is to help women live a life of balance in their minds and bodies every day. If you’re ready to build nutrition and wellness habits that last and break free from self-sabotaging cycles, <a href="https://www.balance365.com/waitlist?utm_source=waitlist&amp;utm_medium=podcast&amp;utm_campaign=post" rel="noopener nofollow" target="_blank">get on our coaching waitlist right here</a>. Key Points <ul> <li>Learn about Dr. Chantel Prat and her work as a cognitive neuroscientist</li> <li>The horse and rider analogy</li> <li>How your environment can impact your behaviors</li> <li>How to rewire your brain to learn new habits and make them stick</li> </ul> Mentions <ul> <li><a href="https://www.chantelprat.com/" rel="nofollow" target="_blank">Chantelprat.com</a></li> </ul> Related Content <ul> <li><a href="https://www.balance365.com/episode151/?utm_source=episode151&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">Episode 151: How To Curate Your Environment For Weight Loss Success</a></li> <li><a href="https://www.balance365.com/episode164/?utm_source=episode164&amp;utm_medium=podcast&amp;utm_campaign=shownotes" rel="noopener nofollow" target="_blank">Episode 164: How To Stop Weight Loss Self-Sabotage</a></li> </ul> Transcript Download a copy of this episode’s transcript <a href="https://www.balance365.com/wp-content/uploads/2023/05/Balance365-Episode-273-Transcript.pdf" rel="noopener nofollow" target="_blank">here</a>.

Episode 273: The Neuroscience of You: Understanding Your Brain with Dr. Chantel Prat

We are Balance365. We are bringing balance, moderation and sanity to women’s health and fitness. Our approach is unique, yet simple: women need to figure out what works for their unique life! This is what allows women to live happily and healthfully with balance and ease.

This podcast is helpful and inspirational. I really appreciate that the hosts are open about their prior struggles—and even some that still pop up every now and then. It makes me feel that they’re human, too—and that my failures don’t make me a monster. The subjects they address are topical and useful.

Great podcast

There used to be links in the show notes about things that were talked about in the podcasts. For a long time now as they go through the podcast they will comment “and we’ll make sure to put a link in our show notes”. Where are those links, ladies? Other than that for the most part I like the content. I would like to be able to dive in more and research and learn and the links would be a great help.

Where are the links???

Balance365 Life Radio

On this episode of Balance365 Life Radio, Jen, Lauren, and Annie discuss how the Minnesota Starvation Experiment opened their eyes to the physical and psychological affects of dieting and the connection to modern day dieting. Learn more about Balance365 here! Subscribe on Apple Podcasts, Google Play, or Android so you never miss a new episode! Visit us […] The post Episode 4: What a 70-Year-Old Starvation Experiment Taught Us About Dieting appeared first on Balance365.

On this episode of Balance365 Life Radio, Jen, Lauren, and Annie discuss how the Minnesota Starvation Experiment opened their eyes to the physical and psychological affects of dieting and the connection to modern day dieting. Learn more about Balance365 here! Subscribe on Apple Podcasts, Google Play, or Android so you never miss a new episode! Visit us […] The post <a href="https://www.balance365life.com/hhhm-radio-4-70-year-old-starvation-experiment-taught-us-dieting/" rel="nofollow" target="_blank">Episode 4: What a 70-Year-Old Starvation Experiment Taught Us About Dieting</a> appeared first on <a href="https://www.balance365life.com" rel="nofollow" target="_blank">Balance365</a>.

Episode 4: What A 70-Year-Old Starvation Experiment Taught Us About Dieting

Jen, Annie, Lauren and Melissa, Balance 365 Life’s head coach, examine the stages of behavior change, what they look like and how to move between them in a sustainable way to reach your goals. Having insights into how change comes about can help you make the changes that really matter to – and also to […] The post Five Stages of Behavior Change appeared first on Balance365.

Jen, Annie, Lauren and Melissa, Balance 365 Life’s head coach, examine the stages of behavior change, what they look like and how to move between them in a sustainable way to reach your goals. Having insights into how change comes about can help you make the changes that really matter to – and also to […] The post <a href="https://www.balance365life.com/episode39/" rel="nofollow" target="_blank">Five Stages of Behavior Change</a> appeared first on <a href="https://www.balance365life.com" rel="nofollow" target="_blank">Balance365</a>.

Episode 39: Five Stages Of Behavior Change

Annie and Lauren discuss the foundation of the Healthy Habits Happy Moms approach which is based on building habits (as the name suggests.) This podcast is designed to be a basic Habits 101 foundation to teach you how and why you should build healthy habits. Habits are the foundation of the Balance365 program and are […] The post Episode 15: Habits 101 – Hack Your Habits, Change Your Life appeared first on Balance365.

Annie and Lauren discuss the foundation of the Healthy Habits Happy Moms approach which is based on building habits (as the name suggests.) This podcast is designed to be a basic Habits 101 foundation to teach you how and why you should build healthy habits. Habits are the foundation of the Balance365 program and are […] The post <a href="https://www.balance365life.com/episode-15-habits-101-hack-your-habits-change-your-life/" rel="nofollow" target="_blank">Episode 15: Habits 101 – Hack Your Habits, Change Your Life</a> appeared first on <a href="https://www.balance365life.com" rel="nofollow" target="_blank">Balance365</a>.

Episode 15: Habits 101 – Hack Your Habits, Change Your Life

The Keto diet is the diet that Balance365 Community asks the most questions about. That’s why Amanda Howell, a highly educated nutrition expert joined Balance365 Life Radio to discuss what Keto is, what it isn’t, what it can and can’t do and if it lives up to all of the hype. 

The Keto diet is the diet that Balance365 Community asks the most questions about. That’s why Amanda Howell, a highly educated nutrition expert joined Balance365 Life Radio to discuss what Keto is, what it isn’t, what it can and can’t do and if it lives up to all of the hype.

Episode 74: Does Keto Really Work? An Expert Explains

The tables are turned in this episode of Balance365 Life Radio when Jen interviews Annie so she can share how the big weight loss that came with going from a size 24 to a 12 was really a small piece of the way her journey. After so many rounds of Weight Watchers, Annie finally found something that worked.

The tables are turned in this episode of Balance365 Life Radio when Jen interviews Annie so she can share how the big weight loss that came with going from a size 24 to a 12 was really a small piece of the way her journey. After so many rounds of Weight Watchers, Annie finally found something that worked.

Episode 93: Annie's Story: From A Size 24 To 12 Without Dieting

Josh Hillis

Episode 62: How To Handle Emotional Eating With Josh Hillis

Traci Mann

Episode 53: Secrets From The Eating Lab: Dr. Traci Mann

Continuing our discussion on weight loss from a couple of episodes ago, we are looking at all of the small changes that need to be made in order to lose weight - consistently and over the long haul. In this episode, you’ll find out the truly important things for you to focus on in your weight loss journey, and also the things we give you permission not to stress about.  Follow us on Facebook and Instagram for more Balance365!

Continuing our discussion on weight loss from a couple of episodes ago, we are looking at all of the small changes that need to be made in order to lose weight - consistently and over the long haul. In this episode, you’ll find out the truly important things for you to focus on in your weight loss journey, and also the things we give you permission not to stress about.  Follow us on <a href="https://www.facebook.com/balance365life/" rel="nofollow" target="_blank">Facebook</a> and <a href="https://www.instagram.com/balance365life/?hl=en" rel="nofollow" target="_blank">Instagram</a> for more Balance365!

Episode 103: The Small Changes You Need To Make To Lose Weight

Episode 48: Getting In The Habit Of A Morning Routine

Women’s bodies seem to be fair game when it comes to topics of discussion. On this episode of Healthy Habits Happy Moms Radio, we discuss some ways to handle being on the receiving end of comments about your body. Learn more about Healthy Habits Happy Moms and Balance365 here, or watch our FREE fat loss […] The post Episode 3: How to Respond to People When They Make Comments About Your Body appeared first on Balance365.

Women’s bodies seem to be fair game when it comes to topics of discussion. On this episode of Healthy Habits Happy Moms Radio, we discuss some ways to handle being on the receiving end of comments about your body. Learn more about Healthy Habits Happy Moms and Balance365 here, or watch our FREE fat loss […] The post <a href="https://www.balance365life.com/hhhm-radio-episode-3-respond-people-make-comments-body/" rel="nofollow" target="_blank">Episode 3: How to Respond to People When They Make Comments About Your Body</a> appeared first on <a href="https://www.balance365life.com" rel="nofollow" target="_blank">Balance365</a>.

Episode 3: How To Respond To People When They Make Comments About Your Body

Everybody gets into a slump from time to time, but how do you pull yourself out of one? In this episode Jen, Annie and Lauren tackle how to get yourself out of a rut and back to practicing the habits that make you feel good. They discuss their own personal approaches and the recommendations they […] The post Episode 28: How to Get Out of a Slump appeared first on Balance365.

Everybody gets into a slump from time to time, but how do you pull yourself out of one? In this episode Jen, Annie and Lauren tackle how to get yourself out of a rut and back to practicing the habits that make you feel good. They discuss their own personal approaches and the recommendations they […] The post <a href="https://www.balance365life.com/episode-28-how-to-get-out-of-a-slump/" rel="nofollow" target="_blank">Episode 28: How to Get Out of a Slump</a> appeared first on <a href="https://www.balance365life.com" rel="nofollow" target="_blank">Balance365</a>.

Episode 28: How to Get Out Of A Slump

Consistency is a value that is discussed often in Balance365, because we strive for that over perfection. In this episode, Jen, Annie and Lauren discuss 10 personality traits and the specific mindsets that can get in the way of consistency. They explore how to address them to improve your consistency with health and wellness goals. […] The post Episode 26: 10 Personality Traits Of Overeaters – Part 1 appeared first on Balance365.

Consistency is a value that is discussed often in Balance365, because we strive for that over perfection. In this episode, Jen, Annie and Lauren discuss 10 personality traits and the specific mindsets that can get in the way of consistency. They explore how to address them to improve your consistency with health and wellness goals. […] The post <a href="https://www.balance365life.com/episode-26-10-personality-traits-of-overeaters-part-1/" rel="nofollow" target="_blank">Episode 26: 10 Personality Traits Of Overeaters – Part 1</a> appeared first on <a href="https://www.balance365life.com" rel="nofollow" target="_blank">Balance365</a>.

Episode 26: 10 Personality Traits Of Overeaters – Part 1

Episode 64: How Alcohol Impacts Your Health And Fitness Goals

If you look at some of the research and the studies behind people's ability to keep weight off in the long term, it seems pretty gloomy. The good news is that Dr. Yoni Freedhoff, a Canadian doctor and expert in weight loss and obesity management, believes there’s still good reason to be optimistic.

If you look at some of the research and the studies behind people's ability to keep weight off in the long term, it seems pretty gloomy. The good news is that Dr. Yoni Freedhoff, a Canadian doctor and expert in weight loss and obesity management, believes there’s still good reason to be optimistic.

Episode 73: What An Obesity Specialist Wants You To Know About Weight Loss

James Fell

Episode 51: James Fell: Epiphanies And Life Change

It’s been said before that diets don’t work. Jen, Annie and Lauren get together and break down the cycle of the diet and why they don’t work. They discuss diet industry marketing, weight loss motivation and why willpower is never going to be enough. Find out why 95% of diets don’t work and what you […] The post Episode 23: Why Diets Don’t Work Even When You Do appeared first on Balance365.

It’s been said before that diets don’t work. Jen, Annie and Lauren get together and break down the cycle of the diet and why they don’t work. They discuss diet industry marketing, weight loss motivation and why willpower is never going to be enough. Find out why 95% of diets don’t work and what you […] The post <a href="https://www.balance365life.com/episode-23-why-diets-dont-work-even-when-you-do/" rel="nofollow" target="_blank">Episode 23: Why Diets Don’t Work Even When You Do</a> appeared first on <a href="https://www.balance365life.com" rel="nofollow" target="_blank">Balance365</a>.

Episode 23: Why Diets Don’t Work Even When You Do

In this solo episode, Balance365 Life co-founder Lauren Koski gives a comprehensive overview of binge eating from a psychological and physiological perspective. Tune in for practical tips and a no-guilt look at one of the most challenging habits to break!   What you’ll hear in this episode:  Lauren’s experience with binge eating Reasons people binge What is reactive bingeing? The cycle of restriction induced bingeing How not to deal with bingeing All or nothing thinking and bingeing Scarcity mindset and binge eating The role of forgiveness, shame and guilt in binge eating How under eating can lead to a binge Troubleshooting your food intake to reduce the risk of a binge Sleep and binge eating Zooming out and how it helps reduce binges Self-compassion and seasons of life that naturally involve less sleep Physiological and psychological reasons people binge    Resources: Learn more about Balance365 Life here Subscribe on  Apple Podcasts,  Spotify,  Google Play, or  Android so you never miss a new episode! Visit us on Facebook| Follow us on Instagram| Check us out on Pinterest Join our free  Facebook group with over 40k women just like you! Did you enjoy the podcast? Leave us a review on  Apple Podcasts or  Google Play! It helps us get in front of new listeners so we can keep making great content. Transcript Annie: Welcome to Balance 365 Life Radio, a podcast that delivers honest conversations about food, fitness, weight, and wellness. I'm your host Annie Brees along with Jennifer Campbell and Lauren Koski. We are personal trainers, nutritionists and founders of Balance365. Together we coach thousands of women each day and are on a mission to help them feel healthy, happy, and confident in their bodies, on their own terms. Join us here every week as we discuss hot topics pertaining to our physical, mental, and emotional wellbeing with amazing guests. Enjoy. Lauren: Hello. Hello. Today we are talking about why you may be bingeing and what to do about it. My name is Lauren Koski, one of the cofounders of Balance365 Life. And thank you so much for joining me for a solo episode today. And so I said we're going to be talking about binge eating today. And I used to be a binge eater. I was a secret binge eater. I was a weekend binge eater. Basically I was a "whenever my latest diet failed" binge eater. And so I know very well the feelings of shame and guilt that come with bingeing and with feeling just completely out of control around food. It's something that so many people are dealing with. And I see so many popular diet plans, basically all of them that set people up to binge later. And if you've seen our workshop, you'll know the story I'm about to tell because I talk about it there. But back when I was a strict dieter, which I was a for about 10 years, I had a roommate who worked at Dairy Queen. And as you can imagine as a dieter, it was a nightmare for me to constantly avoid eating a freezer full of Dairy Queen. So my low point came one night when she came home and she went to get her favorite kind of blizzard that was in the freezer and they were all gone. And she asked me what happened and I told her that I went to get one from the back and the rest all fall, all over the floor and I had to throw them all away. And I don't know if she believed me, probably not because it was a lie and it was a horrible lie because there were four blizzards in there. I ate them all in one sitting because I just could not resist that any longer. And I felt horribly, physically and mentally, but it was a horrible lie because if you've ever dropped anything out of a freezer when frozen, it doesn't spill all over the floor and you don't have to throw it away, right? But that's just what I came up with. I was mortified that I could not control myself around that ice cream and I ate all of it even though she shares it with me, she used to share it with me, but obviously it was hers. So that was about 10 years ago. And since then I've worked really hard on my relationship with food and myself and my body image. I'm a trained habit based nutrition coach now and it's been at least five or six years since I've really gone on a binge like that. So let's take a minute and talk about why people binge in the first place. There are several reasons, including restriction, trauma, shame, guilt, stress, etc. Sometimes all of them. But what I'm going to cover today is reactive bingeing, which is really, really common. Before we get going though, I will do want to make one disclaimer. I am not qualified to treat binge eating disorder, which is a clinical eating disorder. And if you think you may have that, then please seek out qualified medical professionals. So I classify reactive or restriction based bingeing as a binge that happens after someone to physically restricts their food, either through intentional or unintentional means. And I'm sure most of you are familiar with what this looks like in real life. So let's say you go on a diet and this diet severely restricts your calories and you need to use willpower to stick with your plan. Your willpower starts off strong and you do really well for a week, maybe a month, maybe even a few months. But along the way, your cravings increase and ultimately you find yourself face first and pizza or ice cream or chocolate or whatever that calorie-dense, delicious food is for you. And at first it feels amazing to eat that food because you've been craving it for so long, but you're soon filled with all of that shame and guilt and regret and you're feeling like a failure. And you also might notice that each time you diet or restrict your food, it takes a shorter and shorter amount of time before you lose control and overeat or binge. So we are going to talk about what to do about that. But first I want to go over what not to do because what not to do is exactly what I see most people doing and what most people end up doing. And it's a totally logical response to binge eating. And that is to lay on the shame and guilt and then to restrict again, right? When I always did that after failing another diet, right? I would binge and then I would continue to eat everything that was off limits during my diet. I was already cheating on it, right? So I thought I'd just get it all out of my system, right? That all or nothing thinking. And then I'd start again on Monday or next week or after the holidays or whatever. And I would start fresh with a new diet, a new restrictive program. And I followed this cycle way too many times to count before I learned a better approach. So let's, that's what not to do. Now let's go over some realistic steps to get you out of this cycle and stopping binge eating. So number one that I want to cover is to rip up your good food and bad food lists. We tend to have all or nothing approaches to weight loss and nutrition and in my experience, that is a quick way to a binge or to overeat. You have to remember there is no wagon to be on or off of. The cookie that you had after dinner doesn't mean that the vegetables you ate were any less nutritious or vice versa. When you realize that there aren't any foods that you need to be totally off limits it takes away that deprivation and that scarcity mindset, right? Anytime you want a particular food, you can choose to have it if you want. And when you start to truly allow yourself to eat without guilt, some of those really intense cravings will lessen simply from you knowing that there's no foods off limits anymore. When you can't have something, it makes you want it more. So if you take those off limit foods and really allow them, some of that scarcity goes away just by doing that. So number two is when you binge or overeat, forgive yourself immediately. You're probably not gonna stop binge-eating totally overnight. So the most important thing you can do is to forgive yourself as soon as it happens and move on. I know it's easier said than done, but shame and guilt will only increase your desire to comfort and numb and overeat. Alright, so number three is going to be "Just say no to restrictive dieting." You have to remember that another diet is never going to be the answer with reactive binge-eating. Restriction is only going to perpetuate this cycle. We call it the Diet Cycle. So I urge you to stay as far away from dieting as possible. And in fact, a history of yoyo dieting and restrictive eating is actually a risk factor for developing binge eating disorder. Number four is to make sure you're eating enough. Binge eating can be as much about physiology as it is about psychology. So your body needs energy to function and it gets its energy from the calories in the food that you eat. So even if you aren't following a specific diet, it's still really important to make sure you're eating enough to sustain you throughout the day. So when I really struggled with binge eating, a typical day of eating for me would look something like this. I would eat Special K cereal with skimmed milk for breakfast. I'd maybe have an apple a few hours later as a stack. For lunch I'd have a small dry salad with grilled chicken. And then I'd have another snack of low fat yogurt and broccoli with no butter, no nothing on it, just plain. And then dinner was something like more grilled chicken and broccoli. And then as you might imagine, nights or weekends, I would binge eat everything delicious and high calories and high fat that I could find. And I would eat no absolutely no vegetables and nothing, basically no whole foods. It was just all as high calorie and high fat as I could find. And this might sound familiar to you right when you're on a diet like that, even though I wasn't on at that time a specific diet, I was still eating as little as possible and still those biological factors were still driving me to binge eat and overeat along with the psychology factors. So your body needs calories and if you're trying to eat as little as possible throughout the day, it will increase cravings for those quick energy sources. So if this is you like it was for me, try eating a larger breakfast and a larger lunch and I'm willing to bet that your cravings and your uncontrollable urges to eat those cookies or whatever it is for you will lessen dramatically just from doing that. And number five, last but not least, don't underestimate the importance of sleep. Studies have shown that sleep deprivation is linked to excess cravings of less nutritious foods. I find this to be true for myself as well as for our clients. But a little caveat with that said, when you have kids, I know that sometimes it's just out of your control, right? When your baby keeps you up all night, just give yourself compassion and know that this is just a phase of your life. Prioritize sleep when you can and then realize that you're doing the best that you can do right now. So before I wrap this up, I do also want to mention that I'm definitely not saying that this has to be a choice between the restricting binge cycle or no change at all. There is a middle road and that is exactly what we do recommend, so the middle road is going to look like making smaller, sustainable changes that you can actually stick with and that won't cause you to binge later, right? Things like choosing one thing at a time to work on instead of trying to change your entire life and eating habits overnight, which is what you do when you go on a diet. It's going to look like focusing on the process instead of only looking at the outcome that you are wanting and creating a smaller calorie deficit so that you don't activate those biological processes that begin when your body thinks you're starving, which again is exactly what happens on a diet. So I hope this has been helpful for you. I hope you are having a fantastic day and I hope you enjoyed this solo episode. Bye. Annie: This episode is brought to you by the Balance365 program. If you're ready to say goodbye to quick fixes and false promises and yes to building healthy habits and a life you're 100% in love with, then check out Balance365.co to learn more.

In this solo episode, Balance365 Life co-founder Lauren Koski gives a comprehensive overview of binge eating from a psychological and physiological perspective. Tune in for practical tips and a no-guilt look at one of the most challenging habits to break! What you’ll hear in this episode: <ul> <li>Lauren’s experience with binge eating</li> <li>Reasons people binge</li> <li>What is reactive bingeing?</li> <li>The cycle of restriction induced bingeing</li> <li>How not to deal with bingeing</li> <li>All or nothing thinking and bingeing</li> <li>Scarcity mindset and binge eating</li> <li>The role of forgiveness, shame and guilt in binge eating</li> <li>How under eating can lead to a binge</li> <li>Troubleshooting your food intake to reduce the risk of a binge</li> <li>Sleep and binge eating</li> <li>Zooming out and how it helps reduce binges</li> <li>Self-compassion and seasons of life that naturally involve less sleep</li> <li>Physiological and psychological reasons people binge</li> </ul> Resources: Learn more about Balance365 Life <a href="http://www.balance365life.com/" rel="nofollow" target="_blank">here</a> Subscribe on <a href="https://itunes.apple.com/us/podcast/healthy-habits-happy-moms-radio/id1254305718?mt=2&amp;ls=1" rel="nofollow" target="_blank"> Apple Podcasts</a>, <a href="https://open.spotify.com/show/1LT71kn1OUpMAmStcCIkC0?si=8lSWKTFmRyqJQoNwtMLIIA" rel="nofollow" target="_blank"> Spotify</a>, <a href="https://playmusic.app.goo.gl/?ibi=com.google.PlayMusic&amp;isi=691797987&amp;ius=googleplaymusic&amp;apn=com.google.android.music&amp;link=https://play.google.com/music/m/Ife5gktha5virqdwre7dbxob3sa?t%3DHealthy_Habits_Happy_Moms_Radio%26pcampaignid%3DMKT-na-all-co-pr-mu-" rel="nofollow" target="_blank"> Google Play</a>, or <a href="http://subscribeonandroid.com/www.healthyhabitshappymoms.com/feed/podcast/" rel="nofollow" target="_blank"> Android</a> so you never miss a new episode! Visit us on <a href="https://www.facebook.com/HealthyHabitsHappyMoms/" rel="nofollow" target="_blank">Facebook</a>| Follow us on <a href="https://www.instagram.com/balance365life/" rel="nofollow" target="_blank">Instagram</a>| Check us out on <a href="https://www.pinterest.ca/healthyhabitshappymoms/" rel="nofollow" target="_blank">Pinterest</a> Join our free <a href="http://www.facebook.com/groups/healthyhabitshappymoms" rel="nofollow" target="_blank"> Facebook group</a> with over 40k women just like you! Did you enjoy the podcast? Leave us a review on <a href="https://itunes.apple.com/us/podcast/healthy-habits-happy-moms-radio/id1254305718?mt=2&amp;ls=1" rel="nofollow" target="_blank"> Apple Podcasts</a> or <a href="https://playmusic.app.goo.gl/?ibi=com.google.PlayMusic&amp;isi=691797987&amp;ius=googleplaymusic&amp;apn=com.google.android.music&amp;link=https://play.google.com/music/m/Ife5gktha5virqdwre7dbxob3sa?t%3DHealthy_Habits_Happy_Moms_Radio%26pcampaignid%3DMKT-na-all-co-pr-mu-" rel="nofollow" target="_blank"> Google Play</a>! It helps us get in front of new listeners so we can keep making great content. Transcript Annie: Welcome to Balance 365 Life Radio, a podcast that delivers honest conversations about food, fitness, weight, and wellness. I'm your host Annie Brees along with Jennifer Campbell and Lauren Koski. We are personal trainers, nutritionists and founders of Balance365. Together we coach thousands of women each day and are on a mission to help them feel healthy, happy, and confident in their bodies, on their own terms. Join us here every week as we discuss hot topics pertaining to our physical, mental, and emotional wellbeing with amazing guests. Enjoy. Lauren: Hello. Hello. Today we are talking about why you may be bingeing and what to do about it. My name is Lauren Koski, one of the cofounders of Balance365 Life. And thank you so much for joining me for a solo episode today. And so I said we're going to be talking about binge eating today. And I used to be a binge eater. I was a secret binge eater. I was a weekend binge eater. Basically I was a "whenever my latest diet failed" binge eater. And so I know very well the feelings of shame and guilt that come with bingeing and with feeling just completely out of control around food. It's something that so many people are dealing with. And I see so many popular diet plans, basically all of them that set people up to binge later. And if you've seen our workshop, you'll know the story I'm about to tell because I talk about it there. But back when I was a strict dieter, which I was a for about 10 years, I had a roommate who worked at Dairy Queen. And as you can imagine as a dieter, it was a nightmare for me to constantly avoid eating a freezer full of Dairy Queen. So my low point came one night when she came home and she went to get her favorite kind of blizzard that was in the freezer and they were all gone. And she asked me what happened and I told her that I went to get one from the back and the rest all fall, all over the floor and I had to throw them all away. And I don't know if she believed me, probably not because it was a lie and it was a horrible lie because there were four blizzards in there. I ate them all in one sitting because I just could not resist that any longer. And I felt horribly, physically and mentally, but it was a horrible lie because if you've ever dropped anything out of a freezer when frozen, it doesn't spill all over the floor and you don't have to throw it away, right? But that's just what I came up with. I was mortified that I could not control myself around that ice cream and I ate all of it even though she shares it with me, she used to share it with me, but obviously it was hers. So that was about 10 years ago. And since then I've worked really hard on my relationship with food and myself and my body image. I'm a trained habit based nutrition coach now and it's been at least five or six years since I've really gone on a binge like that. So let's take a minute and talk about why people binge in the first place. There are several reasons, including restriction, trauma, shame, guilt, stress, etc. Sometimes all of them. But what I'm going to cover today is reactive bingeing, which is really, really common. Before we get going though, I will do want to make one disclaimer. I am not qualified to treat binge eating disorder, which is a clinical eating disorder. And if you think you may have that, then please seek out qualified medical professionals. So I classify reactive or restriction based bingeing as a binge that happens after someone to physically restricts their food, either through intentional or unintentional means. And I'm sure most of you are familiar with what this looks like in real life. So let's say you go on a diet and this diet severely restricts your calories and you need to use willpower to stick with your plan. Your willpower starts off strong and you do really well for a week, maybe a month, maybe even a few months. But along the way, your cravings increase and ultimately you find yourself face first and pizza or ice cream or chocolate or whatever that calorie-dense, delicious food is for you. And at first it feels amazing to eat that food because you've been craving it for so long, but you're soon filled with all of that shame and guilt and regret and you're feeling like a failure. And you also might notice that each time you diet or restrict your food, it takes a shorter and shorter amount of time before you lose control and overeat or binge. So we are going to talk about what to do about that. But first I want to go over what not to do because what not to do is exactly what I see most people doing and what most people end up doing. And it's a totally logical response to binge eating. And that is to lay on the shame and guilt and then to restrict again, right? When I always did that after failing another diet, right? I would binge and then I would continue to eat everything that was off limits during my diet. I was already cheating on it, right? So I thought I'd just get it all out of my system, right? That all or nothing thinking. And then I'd start again on Monday or next week or after the holidays or whatever. And I would start fresh with a new diet, a new restrictive program. And I followed this cycle way too many times to count before I learned a better approach. So let's, that's what not to do. Now let's go over some realistic steps to get you out of this cycle and stopping binge eating. So number one that I want to cover is to rip up your good food and bad food lists. We tend to have all or nothing approaches to weight loss and nutrition and in my experience, that is a quick way to a binge or to overeat. You have to remember there is no wagon to be on or off of. The cookie that you had after dinner doesn't mean that the vegetables you ate were any less nutritious or vice versa. When you realize that there aren't any foods that you need to be totally off limits it takes away that deprivation and that scarcity mindset, right? Anytime you want a particular food, you can choose to have it if you want. And when you start to truly allow yourself to eat without guilt, some of those really intense cravings will lessen simply from you knowing that there's no foods off limits anymore. When you can't have something, it makes you want it more. So if you take those off limit foods and really allow them, some of that scarcity goes away just by doing that. So number two is when you binge or overeat, forgive yourself immediately. You're probably not gonna stop binge-eating totally overnight. So the most important thing you can do is to forgive yourself as soon as it happens and move on. I know it's easier said than done, but shame and guilt will only increase your desire to comfort and numb and overeat. Alright, so number three is going to be "Just say no to restrictive dieting." You have to remember that another diet is never going to be the answer with reactive binge-eating. Restriction is only going to perpetuate this cycle. We call it the Diet Cycle. So I urge you to stay as far away from dieting as possible. And in fact, a history of yoyo dieting and restrictive eating is actually a risk factor for developing binge eating disorder. Number four is to make sure you're eating enough. Binge eating can be as much about physiology as it is about psychology. So your body needs energy to function and it gets its energy from the calories in the food that you eat. So even if you aren't following a specific diet, it's still really important to make sure you're eating enough to sustain you throughout the day. So when I really struggled with binge eating, a typical day of eating for me would look something like this. I would eat Special K cereal with skimmed milk for breakfast. I'd maybe have an apple a few hours later as a stack. For lunch I'd have a small dry salad with grilled chicken. And then I'd have another snack of low fat yogurt and broccoli with no butter, no nothing on it, just plain. And then dinner was something like more grilled chicken and broccoli. And then as you might imagine, nights or weekends, I would binge eat everything delicious and high calories and high fat that I could find. And I would eat no absolutely no vegetables and nothing, basically no whole foods. It was just all as high calorie and high fat as I could find. And this might sound familiar to you right when you're on a diet like that, even though I wasn't on at that time a specific diet, I was still eating as little as possible and still those biological factors were still driving me to binge eat and overeat along with the psychology factors. So your body needs calories and if you're trying to eat as little as possible throughout the day, it will increase cravings for those quick energy sources. So if this is you like it was for me, try eating a larger breakfast and a larger lunch and I'm willing to bet that your cravings and your uncontrollable urges to eat those cookies or whatever it is for you will lessen dramatically just from doing that. And number five, last but not least, don't underestimate the importance of sleep. Studies have shown that sleep deprivation is linked to excess cravings of less nutritious foods. I find this to be true for myself as well as for our clients. But a little caveat with that said, when you have kids, I know that sometimes it's just out of your control, right? When your baby keeps you up all night, just give yourself compassion and know that this is just a phase of your life. Prioritize sleep when you can and then realize that you're doing the best that you can do right now. So before I wrap this up, I do also want to mention that I'm definitely not saying that this has to be a choice between the restricting binge cycle or no change at all. There is a middle road and that is exactly what we do recommend, so the middle road is going to look like making smaller, sustainable changes that you can actually stick with and that won't cause you to binge later, right? Things like choosing one thing at a time to work on instead of trying to change your entire life and eating habits overnight, which is what you do when you go on a diet. It's going to look like focusing on the process instead of only looking at the outcome that you are wanting and creating a smaller calorie deficit so that you don't activate those biological processes that begin when your body thinks you're starving, which again is exactly what happens on a diet. So I hope this has been helpful for you. I hope you are having a fantastic day and I hope you enjoyed this solo episode. Bye. Annie: This episode is brought to you by the Balance365 program. If you're ready to say goodbye to quick fixes and false promises and yes to building healthy habits and a life you're 100% in love with, then check out <a href="http://Balance365.co" rel="nofollow" target="_blank">Balance365.co</a> to learn more.

Episode 71: Binge Eating - Why You Do It And How To Stop

In today’s supermom culture, how do you get past the unhappiness of feeling like a failure when compared to the lives of your friends on social media? Two of the Healthy Habits Happy Moms and Balance365 co-founders Annie Brees and Jennifer Campbell talk about how damaging it is to our mental health when we try […] The post Episode 5: The Myth of Doing It All appeared first on Balance365.

In today’s supermom culture, how do you get past the unhappiness of feeling like a failure when compared to the lives of your friends on social media? Two of the Healthy Habits Happy Moms and Balance365 co-founders Annie Brees and Jennifer Campbell talk about how damaging it is to our mental health when we try […] The post <a href="https://www.balance365life.com/hhhm-radio-5-myth/" rel="nofollow" target="_blank">Episode 5: The Myth of Doing It All</a> appeared first on <a href="https://www.balance365life.com" rel="nofollow" target="_blank">Balance365</a>.

Episode 5: The Myth Of Doing It All

Episode 67: What Do You Do When Your Willpower And Motivation Fail?

Vienna Pharaon of Mindful Marriage and Family Therapy joins Jen and Annie to talk about a common challenge encountered within the Balance365 and Healthy Habits Happy Moms community, learning how to bring needs forward and open the lines of communication in our relationships. Asking for and receiving support are valuable skills for self-care and Vienna […] The post Episode 29: A Therapist’s Advice on Asking For What You Need appeared first on Balance365.

Vienna Pharaon of Mindful Marriage and Family Therapy joins Jen and Annie to talk about a common challenge encountered within the Balance365 and Healthy Habits Happy Moms community, learning how to bring needs forward and open the lines of communication in our relationships. Asking for and receiving support are valuable skills for self-care and Vienna […] The post <a href="https://www.balance365life.com/episode-29-a-therapists-advice-on-asking-for-what-you-need/" rel="nofollow" target="_blank">Episode 29: A Therapist’s Advice on Asking For What You Need</a> appeared first on <a href="https://www.balance365life.com" rel="nofollow" target="_blank">Balance365</a>.

Episode 29: A Therapist’s Advice On Asking For What You Need

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