Episode 334: The Truth About Intermittent Fasting (Reshare)

Episode Overview Continuing our holiday coaching series, today we sit down with Andrea from Ottawa who shares a common struggle: the holiday season spiral. While successful with nutrition throughout the year, Andrea finds herself anxious as the holidays approach, knowing she'll have difficulty saying “no” to Halloween candy, party foods, and holiday baked goods. Her story is likely to resonate with many – caught in a cycle of cravings, giving in, feeling guilty, and repeating the pattern day after day. In this episode, Jen works with Andrea to break down her specific challenge with Halloween candy, exploring the root causes of her cravings and building practical strategies to maintain alignment with her goals. If you enjoy this coaching session, just wait until you work with us. Our life-changing nutrition coaching program opens again in January. Join the waitlist to access your spot 24 hours before the public, and we’ll waive the $199 registration fee. Get all the details here. Key Points Andrea describes her busy life and history with food and weight Jen and Andrea discuss the concept of dieting vs restricting Andrea describes her experience of craving Halloween candy Jen and Andrea tease out an underlying belief that drives Andrea's urges to eat Halloween candy Andrea creates a filter for how to decide if she wants to eat a sweet, or not Related Content Episode 171: 4 Reasons You Don't Have Self-Control Around Food Episode 191: How to Work Candy Into Your Weight Loss Plan Episode 295: Coaching Sessions - Unpacking Annie's Sweet Treat Cravings Free Guide: How To Build A Balanced Meal Transcript Download a copy of this episode’s transcript here.

Episode Overview In today’s bite-sized episode, we’re exploring a common relationship dilemma: What can you do if your partner’s eating habits are making it tough to stick to your own nutrition goals? Come listen as Annie and Jen share their own struggles with this issue, and learn some practical strategies for handling situations like these. Don’t miss it! And, in case you haven’t noticed, the holidays are quickly approaching! This usually means being surrounded by sweet treats. Learn the secret to managing your sugar cravings once and for all and grab our FREE guide on understanding sugar cravings–sent right to your inbox! Key Points Are you taking responsibility for your own choices? The importance of getting honest and asking yourself what you need How to talk with your partner and set boundaries around your goals Related Content Episode 269: How to Talk to Your Partner About Your Weight Loss Goals Episode 174: How Weight Loss Can Impact Marriage And Partnerships Transcript Download a copy of this episode’s transcript here.

Episode Overview Halloween is here…which means an abundance of candy and other treats. For those of us with weight loss goals, this time of year can feel like navigating a sugar minefield. But don't worry, friends—we’ve got your back. In today’s reshared episode, we’re sharing four simple but powerful tips to help you enjoy your favorite treats (yes, even candy!) while staying on track with your goals. Don’t miss these pointers for navigating this challenging time of year, so you can move forward with peace of mind and actually enjoy the season! And if you’re tired of the endless cycle of being on and off the wagon with your healthy habits… if the overwhelming amount of nutrition information online has you feeling stuck… or if you just want to eat like a normal person again, we’ve got something special for you. Start your journey today with our free guide, How to Build a Balanced Meal, and start effortlessly creating simple, satisfying meals without guilt or overwhelm! Key Points How to stop binging on candy How to give yourself permission to eat a satisfying amount of candy How to enjoy and savor your candy How to make candy part of a balanced nutritional plan Mentions Dr. Yoni Freedhoff Episode 200: You’ve Been Bingeing For A Month Straight… Now What (Reshare) Episode 139: 4 Tips For Moderating Your Halloween Candy Consumption How to Navigate Halloween with Candy-Obsessed Kids Related Content Episode 146: Can You Lose Weight During The Holidays? Episode 298: December is Coming. You’ve Been Warned. Transcript Download a copy of this episode’s transcript here.

Episode Overview The holiday season brings a whirlwind of food-filled celebrations, from Halloween all the way to New Year’s! In today’s episode, we’re here to help you think ahead so you can figure out how to stay on track with your nutrition and wellness goals. Learn simple strategies to approach holiday eating with confidence and ease! Do you know what else helps navigate all the food stress this holiday season? Balance365! Get the structure, support, and guidance you need with our world-class nutrition coaching program! Our doors are open RIGHT NOW. Get more details here! Key Points The importance of being realistic Types of mindset issues around holiday food The importance of our food environment Examining your non-negotiables How to avoid the shame spiral when you mess up Related Content Episode 197: 5 Holiday Weight Gain Facts You Need To Know Episode 298: December is Coming. You’ve Been Warned Transcript Download a copy of this episode’s transcript here.

Episode Overview Welcome back to another inspiring Balance365 member spotlight! Today, we’re chatting with Balance365 member and superfan, Jennifer. At 51, Jennifer is a powerhouse—she’s a successful business owner of three companies, a cycling enthusiast, and a proud, self-proclaimed cat lady. Since joining Balance365, she’s lost 20lbs and, more importantly, embraced the power of self-compassion. After years of perfectionism, yo-yo dieting, and exercising solely to burn calories, Jennifer was more than ready for a change. In today’s episode, she opens up with laughter and tears, sharing the mindset shifts that have truly transformed her life. This is an episode you won’t want to miss! Are you ready to experience your own life-changing transformation with Balance365? Great news—our world-class nutrition coaching program opens in just a few days! Join our waitlist now for early access to spots 24 hours before the public, PLUS we’ll waive your registration fee. Don’t miss this chance—get on the list, and we’ll see you on the other side! Key Points Introducing Jennifer and her perfectionist life before Balance365 What led Jennifer to join Balance365 and start learning the power of self-compassion What life looks like for Jennifer now Related Content Episode 296: Member Spotlight – Allison’s Accountability Epiphanies + 30lb Weight Loss with Balance365 Episode 228: Member Spotlight—Jessica’s Powerful Shift from Perfectionism to Consistency and Balance Transcript Download a copy of this episode’s transcript here.

Episode Overview Last year, we spoke with Jen about her struggle to stick to her strength training goals (episode 294). We explored the common dilemma: "I know what to do, so why am I not doing it?" Now, a year later, we're catching up with Jen to see how her exercise journey has progressed. In this episode, Jen shares the challenges she's faced over the past year and the valuable insights she's gained about herself along the way. Tune in to hear the ups and downs of Jen's fitness journey and what she's learned in the process. Don't miss out—Balance365 opens in just a few weeks! Learn more about our life-changing nutrition and behavior change coaching program right here. We can't wait for you to experience a whole new approach to nutrition and weight loss! Key Points Jen’s challenges around behavior change The benefits of focusing on the process vs the results Jen’s biggest mindset and identity shifts since starting her exercise habit What has worked and what has not Mentions Episode 294: Coaching Sessions – Exploring Jen’s Resistance to Exercise Related Content Episode 230: 3-Part Exercise Series (Exercise 101) Episode 257: Q+A – Untangling the Relationship Between Exercise and Calories Transcript Download a copy of this episode’s transcript here

Episode Overview In today's episode, we tackle a question that resonates with many: How do you handle the fear of weight gain after quitting restrictive dieting? For those who've been trapped in the yo-yo diet cycle for years, the prospect of abandoning restrictive eating can be nerve-wracking. Listen to learn how to manage these fears and cultivate a healthier mindset around potential weight gain. Before you hit play, make sure you've grabbed our free guide, "How to Build a Balanced Meal." In this valuable resource, you'll learn what balanced eating really means, how it supports your nutritional and weight goals, and why the components of a balanced plate help you control hunger and cravings. Enjoy! Key Points Why it is important to confront internalized fatphobia Why discomfort will be part of the journey The benefits of adding previously-restricted foods to create balanced meals How to shift to self-care-driven habits Related Content Episode 119: What To Do About Weight Panic (Your Own And Others!) Episode 283: Exploring Self-Love, Body Liberation, and Weight Loss with Sarah Sapora Episode 205: Why Your Weight Fluctuates (And What You Can And Can’t Do About It) Transcript Download a copy of this episode’s transcript here.

Episode Overview In this episode, we decided to shake things up with some fresh takes straight from our coaching team. In doing so, we’ve uncovered four surprising fat loss mistakes that might be holding you back—ones we hadn’t even thought to share before! Join us as we reveal some previously unexplored patterns that could be sabotaging your progress, and learn how to get back on track toward your goals. Don’t miss this one if you’re serious about lasting fat loss! And, if you’re tired of conflicting nutrition advice and complicated meal plans… It's time to cut through the noise and discover the simple secret to nourishing your body. Download Our FREE Balanced Meal Guide, which reveals: Easy-to-follow principles for creating satisfying meals The key components every meal needs to reduce hunger and cravings Simple strategies to boost energy and feel your best Your path to effortless, balanced eating starts here. Don't wait – take the first step today with the Balanced Meal Guide! Key Points Taking action without doing mindset work Is it restriction, or is it discomfort? Focusing on what you’re eating more than why or how Overreaction to weight fluctuations Related Content Episode 321: Q+A – How Do I Stop Demonizing Less Nutritious Foods? Episode 245: Tracking Weight, Steps, & Food: When It Hurts, When It Helps (Reshare) Transcript Download a copy of this episode’s transcript here.

Episode Overview Feeling uncertain about your next steps in your fat loss journey? You're not alone! In today’s Q+A, we give advice to one of our long-time listeners about whether she needs to stick with her current habits and let more time pass or switch things up to accelerate her progress. Join us for our recommended habits to focus on and practical tips to help you stay on track and break through plateaus just like this. Let's get started! One fundamental habit you will hear us talking about all the time is prioritizing balanced, satiating meals. If you aren't sure what “balanced” means, you need our free balanced meal guide! Take out the guesswork out of your nutrition by downloading this completely free guide today! Key Points Member’s habits seem solid, but her initial weight loss is often followed by a regain Should she focus on consistency or add a new habit? The importance of honoring hunger and satiety cues Related Content Episode 313: Q+A – Does the Number of Meals I Eat in a Day Matter for Fat Loss? Episode 306: 3 Sneaky Reasons You’re Eating More Than You Think Transcript Download a copy of this episode’s transcript here.

Episode Overview Discover how changing your thoughts can set you up for future success. Inspired by Marshall Goldsmith's insight, "What got you here, won't get you there," we explore the power of mindset shifts in achieving different results. Join us as we highlight four common thoughts that often sabotage women's fat loss goals and provide strategies to effectively manage them. Don’t miss this opportunity to transform your thinking for realistic, sustainable changes! Before we start, if you haven’t yet downloaded our free guide, How to Build a Balanced Meal, make sure to grab a copy today. In this guide you will learn what balanced eating actually means, how it’s possible to meet your nutritional and weight loss goals, and why the components of a balanced meal are so important for managing hunger and cravings on a weight loss journey. Click here to download. Key Points Navigating the “screw-its” Why always saying “It doesn’t matter” does matter Managing expectations around timelines Thinking about failing before even beginning Related Content Episode 268: The Trade-Offs of Fast Weight Loss Episode 303: Q+A – Why Can’t I Stop Thinking About Food? Episode 307: How Yvette Unlearned Perfectionism, Embraced Simplicity, and Lost 30lbs Transcript Download a copy of this episode’s transcript here.