Be Well Cartel: the wellness girl gang podcast

Today, Holly and Gillian speak about: What to do if people make comments on your body over the holidays How to manage the fear of judgement about your body over the holidays How can you support your relationship with food over the holidays? How can you navigate a weight loss goal over the holidays? --- Send in a voice message: https://podcasters.spotify.com/pod/show/be-well-cartel/message

BWC NOTESHow did we get to where we are now in our relationships with food, our bodies and exercise?Inspired by a great question from one of our clients, Holly and Olivia reflect on the things that felt key for them in supporting their journey from disordered eating & HA to rebuilding a stronger relationship with food, their bodies, exercise, and themselves than they have ever had before. We talk about:> how our journeys began and where we are now> the things that have helped us most on our journeys: understand our core values and how pursuing recovery would move us more in line with them social support connection distress tolerance Compassion therapy! --- Send in a voice message: https://podcasters.spotify.com/pod/show/be-well-cartel/message

All 3 of us are on the pod this week as we straddle 16 hours of time zones to bring you some answers to some more excellent listener and client questions! We talk about: > Holly's dad's wholesome new hobby  > Olivia's training wins post-HA recovery and post-partum  > Gillian's experiences moving in with a partner for the first time  And in our Q&A we tackle: > Do we need to be on social media as a new personal trainer? And if we do want to be on social media, how can we approach this being on the other side of HA recovery / healing our relationship with food? > How can I check videos of my form in the gym without body checking? --- Send in a voice message: https://podcasters.spotify.com/pod/show/be-well-cartel/message

We're back with another Q+A episode covering two listener questions: My partner and I are both shift workers, any advice for managing our nutrition? As I'm improving my relationship with food, how do I know if something is a food preference or actually a food rule? If you'd like to ask us a question for our next BWC episode, please DM us on Instagram: @bitesizenutri @oliviaparkcoach @holly_etphdcoaching See you again soon! --- Send in a voice message: https://podcasters.spotify.com/pod/show/be-well-cartel/message

What have we been up to since we last recorded a Be Well Cartel podcast? Plus today's question: If you're working on healing your relationship with food and your body, how can you support yourself in navigating social occasions and trips with friends, colleagues, or other people who might still be eating or discussing food and bodies in ways that might feel triggering to you at the moment? Have a question? Email us at bewellcartel@gmail.com or DM us on Instagram @bewellcartel --- Send in a voice message: https://podcasters.spotify.com/pod/show/be-well-cartel/message

In this episode, Gillian and Olivia discuss a few habits, thought patterns and actions that align with a positive relationship with food and exercise, and share some of their personal insights from their healing journey with both. Please be patient with us as we work towards a posting schedule that works for all of our schedules- we LOVE doing the podcast and will keep you updated on our posting schedule :) Send your episode requests, questions or ideas to @bewellcartel on Instagram so we can make sure to put together episodes that answer all of the burning questions you have around your health, wellbeing and fitness. If you're enjoying the podcast, please go ahead and share your favourite episode, and leave us a rating and/or review wherever you're listening! --- Send in a voice message: https://anchor.fm/be-well-cartel/message

In this episode, you'll hear from Gillian's (now almost 97 year old!) grandmother with a few sage pieces of advice, and then we hop into a discussion around self compassion, the three pillars, and tips to bring self compassion into your approach towards goal setting and daily life. We cover: > what is self compassion? > how can you start building the skill of self compassion? > how can you stop being SO hard on yourself? (perfectionists, we're looking at you!) As always, if you're enjoying the podcast, please go ahead and share your favourite episode, and don't forget to leave us a rating and/or review wherever you're listening! You can find us on Instagram @bewellcartel, and we LOVE your feedback. You can also submit questions to us via Instagram DM for us to answer on a future episode of the podcast. Mentioned in this episode: Kristen Neff : https://self-compassion.org/category/exercises/ Tara Brach : https://www.tarabrach.com/brief-meditation-5-minute/ --- Send in a voice message: https://anchor.fm/be-well-cartel/message

In this episode, Holly and Gillian discuss what really happens when we overeat. You'll learn more about what happens in your body, how to manage your mind, and some actionable tips to approach overeating during the holidays (or any other time, really). Mentioned in this episode: Binge Eating/Overeating/Emotional Eating episode: https://open.spotify.com/episode/63Dd7pvAqqzp49EFnPC2nC?si=c48d785f0cea4834 --- Send in a voice message: https://anchor.fm/be-well-cartel/message

"Consistency" is a fitness social media buzzword. We're constantly bombarded with posts that tell us that consistency is the key to everything we could possibly want, and that if we're not reaching our goals, the problem MUST be consistency. But what does 'consistency' even mean? And is it as key as the fitfluencers would have you believe? This week, Holly & Olivia tackle this question, as well as covering some study summaries on BCAAs and Whey Protein to kick the episode off. Let's dismantle some misinformation this week! --- Send in a voice message: https://anchor.fm/be-well-cartel/message

We're back!! (we missed you!) In this episode, Holly and Gillian walk you through four actionable step to setting yourself up to manage the holidays with a flexible mindset around food, exercise and self care. You'll learn a few tips for setting realistic expectations for this season, communicating healthy boundaries, and how to balance the season with your goals. We're taking requests for new episodes!! Send your episode requests, questions or ideas to @bewellcartel on Instagram so we can make sure to put together episodes that answer all of the burning questions you have around your health, wellbeing and fitness. If you're enjoying the podcast, please go ahead and share your favourite episode, and leave us a rating and/or review wherever you're listening! If you'd like to hear the episode of Gillian's podcast mentioned in this episode, you can find it here: https://open.spotify.com/episode/14Ec6xHTGB1SOLBAdvLrZi?si=6a54f6ea0b4141d4 --- Send in a voice message: https://anchor.fm/be-well-cartel/message

In this episode, all THREE of us answer the questions: > Veganism vs. vegetarianism vs. omnivorism: What does the current research say? + personal thoughts if you want to share > How to support someone who might be struggling with disordered eating who hasn't specifically asked for help? > How will you raise your children in order to cultivate a good relationship with food and their body? As always, if you're enjoying the podcast, please go ahead and share your favourite episode, and don't forget to leave us a rating and/or review wherever you're listening! You can find us on Instagram @bewellcartel, and we LOVE your feedback. You can also submit questions to us via Instagram DM for us to answer on a future episode of the podcast. Mentioned in this episode: @kids.eat.in.color Instagram account Binge eating vs. Overeating episode: https://open.spotify.com/episode/63Dd7pvAqqzp49EFnPC2nC?si=HSw4idO0QOuiKbTrj4rfow --- Send in a voice message: https://anchor.fm/be-well-cartel/message

A bit of a different episode this week, on a topic that has come up a lot in conversation recently! Making friends as an adult is HARD… so in this episode, we offer techniques, mindsets, and strategies to making friends as an adult. You'll hear: > what you need to know about yourself before starting the friend journey > the role of self acceptance in making new friends > how to be OK with not connecting with everyone you meet > real-life places and activities you could meet new friends > tools that can help you connect with new people, and places you might meet them > how doing things on your own can make it easier to meet new people > strategies for connecting with people, even if you're an introvert If you're enjoying the podcast, please go ahead and share your favourite episode, and leave us a rating and/or review wherever you're listening! You can find us on Instagram @bewellcartel, and we LOVE your feedback. You can also submit questions t --- Send in a voice message: https://anchor.fm/be-well-cartel/message

This week, Holly & Olivia dive into some fitness-related questions. We cover: 1. I love attending the group classes at my gym, but I can tell that sometimes the workout of the day isn't really what my body needs. What should I do in those situations? 2. Group classes aren't working for me any more, but I find it really hard to motivate myself to work out on my own - how do I manage this? 3. I always struggle to hit the recommended amounts of steps, sleep, water etc - I find it so overwhelming! How can I start hitting them? We hope you enjoy this episode - if you have a question for a future episode, submit it to us via our Instagram DMs at @bewellcartel ! --- Send in a voice message: https://anchor.fm/be-well-cartel/message

In this episode, Oliva and Holly answer client questions and talk about some interesting research around fat consumption + stress relief. > Is it more important to prioritise sleep quality or sleep quantity? > I think I want to work on my relationship with food and my body, but every time I seem to take a few steps and then I get scared and quit. How can I move past this? As always, if you're enjoying the podcast, please go ahead and share your favourite episode, and don't forget to leave us a rating and/or review wherever you're listening! You can find us on Instagram @bewellcartel, and we LOVE your feedback. You can also submit questions to us via Instagram DM for us to answer on a future episode of the podcast. Mentioned in this episode: Peter Attia MD newsletter Fear setting: Tim Ferris --- Send in a voice message: https://anchor.fm/be-well-cartel/message

Energy availability is the energy our body has left over from our calorie intake after we take away the calories from exercise - the energy it uses to keep all your organs and body functions running. This week we're talking about the state of Low Energy Availability - when we are consistently not giving our bodies enough energy for them to repair, rebuild, and do all the other awesome things that bodies do to support us. A lot of the time we might not realize that we're in a state of LEA until it goes so far that we see menstrual cycle irregularities, but there are SO many signs before then that are important to look out for so that you can reverse it before things go too far. Join us for a discussion on LEA where we will talk about: > What *is* Low Energy Availability? > How is it different from RED-S? > What are the early signs of LEA? > What are the signs of chronic LEA? > What should you do if you think you might be in a state of LEA and are seeing some of the signs? --- Send in a voice message: https://anchor.fm/be-well-cartel/message

In this episode, Olivia and Gillian answer three questions: > Is it OK to have high standards? > Why are some people naturally leaner than others? How much of it is genetics and how much is lifestyle? > How do I reconcile being a people pleaser with my health and fitness goals? If you would like to submit a question for an upcoming Q+A party, send us a message @bewellcartel on Instagram! As always, if you're enjoying the podcast, please go ahead and share your favourite episode, and don't forget to leave us a rating and/or review wherever you're listening! You can find us on Instagram @bewellcartel, and we LOVE your feedback. You can also submit questions to us via Instagram DM for us to answer on a future episode of the podcast. Mentioned in this episode: Alcohol episode: https://open.spotify.com/episode/0FrBc0cnaIzY1HfchwZEmL?si=rVuNKlHrSfKDzuERHe6PXw --- Send in a voice message: https://anchor.fm/be-well-cartel/message

Mindful Eating and Intuitive Eating are terms that you've probably heard being thrown around on social media - but are we really getting a good understanding of them from 60 second sound-bites? Today, we look deeper at these two trending eating methodologies: what they are, why they matter, and what the science says about them. Here's what we cover: What is Mindful Eating? What is Intuitive Eating? What are the main differences? Where do they overlap? What are the 10 central principles of Intuitive Eating? What do studies say about Intuitive Eating's effects on mental and physical health? What are some of the criticisms of Intuitive Eating? Mentioned on the podcast: Bloomberg - Prognosis: Losing It: https://open.spotify.com/show/6loJL0aKjHugIOzBLKkaeM --- Send in a voice message: https://anchor.fm/be-well-cartel/message

In this episode we reflect on some of the things we've learned over our years as coaches, and some beliefs we had as new coaches that have been completely turned on their heads as we've grown and evolved. We cover: > our biggest learnings over our years > mistakes we made and what we learned from them > what we would NEVER do again as coaches As always, if you're enjoying the podcast, please go ahead and share your favourite episode, and don't forget to leave us a rating and/or review wherever you're listening! You can find us on Instagram @bewellcartel, and we LOVE your feedback. You can also submit questions to us via Instagram DM for us to answer on a future episode of the podcast. --- Send in a voice message: https://anchor.fm/be-well-cartel/message

It's time for another Q&A party! We dive into 3 questions today: How do I eat mindfully if I'm not hungry? Should we all strive to only eat clean and organic? What is the actual benefit for our body and/or the environment? How do I stop being afraid of weight gain? Mentioned on the show: BWC Macronutrients Episode: https://open.spotify.com/episode/5EO3YOO1HjfRsdtVv1pzla?si=0c087b042e6644a7 Tim Ferriss Fear Setting: https://tim.blog/2017/05/15/fear-setting/ --- Send in a voice message: https://anchor.fm/be-well-cartel/message

In this episode, you'll learn more about the body neutrality movement, and how to start practicing body neutrality and body functionality. This episode focuses on both the concepts and the practice of body neutrality, and how to start separating your self worth from your body size or appearance. In this episode, you'll learn: What body functionality is and how to practice it What it looks like to honor your body for what it can DO How to appreciate your body even when you don't like how it looks Actionable steps to start moving towards body neutrality How to separate your self worth from your appearance (You'll also hear a little bit of Alfie on the pod today!) As always, if you're enjoying the podcast, please go ahead and share your favourite episode, and don't forget to leave us a rating and/or review wherever you're listening! You can find us on Instagram @bewellcartel, and we LOVE your feedback. You can also submit questions to us via Instagram DM for us to answer on a future episode of the podcast. Mentioned in this episode: How to curate your social media for better body image: https://www.instagram.com/p/CdEFZ5MISDK/?igshid=YmMyMTA2M2Y= --- Send in a voice message: https://anchor.fm/be-well-cartel/message

Body Positivity Another special episode because Holly and Gillian were actually in the *very same room* for this one! Enjoy the magical single-microphone vibes as we dive in on a topic that comes up very frequently on social media these days: body positivity. We cover: > What is body positivity? > Where did body positivity originate? > What are some of the negative aspects of body positivity? > What do we like about body positivity? > Actionable tips for introducing body positivity We mentioned: The John Berardi Show - 'The Problem with Weight Loss': https://podcasts.apple.com/gb/podcast/the-dr-john-berardi-show/id1553695927?i=1000513816341 --- Send in a voice message: https://anchor.fm/be-well-cartel/message

In this episode, you'll learn about acceptance, how it applies to your body, and some actionable tips to start practicing acceptance in your day to day life. We also discuss some misconceptions about what acceptance looks like, and why accepting yourself, a situation, or your body doesn't mean giving up… it means letting go of the struggle. In this episode we cover: The three A's of acceptance What body acceptance looks like in practice Why acceptance is not giving up How to balance acceptance while still striving for change As always, if you're enjoying the podcast, please go ahead and share your favourite episode, and don't forget to leave us a rating and/or review wherever you're listening! You can find us on Instagram @bewellcartel, and we LOVE your feedback. You can also submit questions to us via Instagram DM for us to answer on a future episode of the podcast. Mentioned in this episode: My therapist ghosted me podcast Feelings wheel: https://www.davidhodder.com/emotion-and-feeling-wheel/ Self compassion episode: https://open.spotify.com/episode/7ohzvlvGrkDqkTCIP2rJmD?si=zLkaoDsJSjO4HH2xKq7IDQ The Body Image workbook: https://www.amazon.co.uk/Body-Image-Workbook-Eight-Step-Learning/dp/1572245468 --- Send in a voice message: https://anchor.fm/be-well-cartel/message

A super special, very different episode today! Our dearest Olivia has been out for a few months with the biggest life change - a beautiful baby! Between the new baby, Holly moving to the West coast so that we now have 3 crazy time zones to coordinate (we recorded this podcast at 5am, 2pm, and 9pm for each of us!), and the world continuing to change so quickly on a monthly basis in the aftermath of 2020 - we have a WHOLE LOT to catch up on. So that's what this episode is - the 3 founders of the Be Well Cartel, sharing our experiences of the last few months and just catching up on each others' lives. Please enjoy, and we look forward to bringing you more stellar BWC content over the rest of this year! --- Send in a voice message: https://anchor.fm/be-well-cartel/message

In this episode we get into some really juicy questions from our clients: How can you stay consistent with good, healthy habits when struggling or going through a busy period where it feels like everything is extremely overwhelming and all you want to do is go into auto-pilot mode or stay in your bed? Why do I struggle to use coping mechanisms other than food? Why is my hunger off in the summertime? I feel like I am not hungry at all and then super starving out of nowhere. How do I stop being so afraid of being judged by others when I'm eating out with friends? If you're enjoying the Q+A episodes, submit your own question for us to answer on an upcoming podcast! Send your questions to @bewellcartel on Instagram. As always, if you're enjoying the podcast, please go ahead and share your favourite episode, and don't forget to leave us a rating and/or review wherever you're listening! Mentioned in this episode: Dr. Alia Crum on the Huberman Lab podcast: https://open.spotify.com/episode/3ELdxrMTQum8E4ulpMSb2J?si=Wq97kBNTRgWJtxl1GuKfXQ --- Send in a voice message: https://anchor.fm/be-well-cartel/message

We had Marissa Estep on the podcast this week and had an awesome conversation about the psychological side of performance. Here's what we dive into: > How Marissa got into sport psychology > How she talks about mental toughness with her clients > Self compassion and why it seems to be treated as the opposite to mental toughness in fitness > Building self confidence as the key to improving self talk > Balancing the masculine and feminine sides of mental toughness > What people get wrong about ‘working on mindset' Find Marissa on the interwebs: Instagram: @marissa_estep_ Website: marissaestepperformancecoaching.com --- Send in a voice message: https://anchor.fm/be-well-cartel/message

In this episode, we talk about travel nutrition and what it can look like to be intentional with your nutrition while outside your normal life circumstances. Inevitably, your eating habits WILL be a bit different while travelling… The question is.. what do YOU want that to look like? If you're very all-or-nothing in your approach to nutrition, finding the middle ground in your eating habits on vacation might feel strange at first. In this episode, you'll learn how to set yourself up for what feels right FOR YOU in your eating habits before travel, on your trip, and when you get back. In this episode, you'll learn: How to set realistic expectations for vacation nutrition Important habits to work on BEFORE you travel How the scarcity mindset shows up when travelling What to when you get back from vacation (and why we don't recommend stepping on the scale) As always, if you're enjoying the podcast, please go ahead and share your favourite episode, and don't forget to leave us a rating and/or review wherever you're listening! You can find us on Instagram @bewellcartel, and we LOVE your feedback. You can also submit questions to us via Instagram DM for us to answer on a future episode of the podcast. Mentioned in this episode: Nutritional periodization: https://open.spotify.com/episode/5P32eYLi76aFrYIajpBGYp?si=6f41f21025bf46e2 Mindful eating cheat sheet: https://bitesize.ck.page/cheatsheet Mindful eating in social settings: https://open.spotify.com/episode/1tfXo3p60If6PPyZHQwDcV?si=898335be451f403d --- Send in a voice message: https://anchor.fm/be-well-cartel/message

This week, we're talking TIME MANAGEMENT! This topic is something that is at the heart of habit change - if we want to create new habits or break old ones, we need to change how we're using our time in order to allow that to happen. So how can we do this? Like most things, it's going to take a few steps, some time, and lots of patience and curiosity with yourself. We'll take you through 7 steps to managing your time better: (Step 0: Core values!) Step 1: Goal setting - what am I trying to achieve? Step 2: Time audit - track your time Step 3: Group regular tasks into categories Step 4: Work out where you are spending more time than you want, and where you might be able to create time. Assign time chunks for your goal outcome. Step 5: Input this into a calendar a) Create a weekly (or biweekly, or monthly) skeleton plan b) Adjust to specifics on a daily / weekly basis Step 6: Trial run your new skeleton! (and track what actually happens) Step 7: Adjust the plan based on what happened, run it again with adjustments next week! We hope this is a super actionable podcast for you guys! If you have extra questions or your own stories on time management that you'd like to share, shoot us a message on Instagram @bewellcartel ! SHOWNOTES: > Toggl Time Tracker: toggl.com --- Send in a voice message: https://anchor.fm/be-well-cartel/message

Why is it that night time just seems to be the most opportune moment to get in a snack? Why is it so much harder to make intentional decisions about what you eat when you're at the end of the day? And... is nighttime snacking ACTUALLY a problem, or do we just think its a problem? In this week's episode you'll learn how to determine if your nighttime snacking is actually something you want to avoid, and if so, how to work on adjusting that habit to fit your goals and values. As always, if you're enjoying the podcast, please go ahead and share your favourite episode, and don't forget to leave us a rating and/or review wherever you're listening! You can find us on Instagram @bewellcartel, and we LOVE your feedback. You can also submit questions to us via Instagram DM for us to answer on a future episode of the podcast. Mentioned in this episode: The habit episode: https://open.spotify.com/episode/50IjIVMiLYUQe5OWQQAjdB?si=5f445a4282cd4679 Bite Size Nutrition emotional eating episode: https://open.spotify.com/episode/2SxQUa2hmu3s6SdReQmFjb?si=588ba730da7743cb Susan David's emotion list: https://www.instagram.com/p/Cdq-XXIPDPp/?igshid=YmMyMTA2M2Y= --- Send in a voice message: https://anchor.fm/be-well-cartel/message

You guys enjoyed our last Q&A Party so much that we're adding it as a regular feature! We took 5 questions and tried to answer each one in 5 minutes or less (sometimes we are more successful than others at sticking to our time limit haha). Here's what we answered today: > I know that if I do an easier version of this habit, I will be more successful - but how do I stop it feeling like I'm moving backwards? > How do I choose healthier pre-packaged or pre-cooked options? > Why is it so hard for me to recognize that I'm being all or nothing in the moment? > Why do we compare ourselves to others, and how to stop it? > How do I stop caring so much about what other people thinking of me? If you have a question you'd like answered on the next Q&A Party, send it to us on Instagram @bewellcartel, via email at bewellcartel@gmail.com, or you can send to any of our personal Instagrams too! @hollypriestland @bitesizenutri @oliviaparkcoach Shownotes: Gillian's post on understanding nutrition label basics: https://www.instagram.com/p/CWnlqUTo7Qb/?igshid=YmMyMTA2M2Y= Food Science Babe: @foodsciencebabe Karin Nordin: @karinnordinphd Gillian's post on curating your Instagram feed for body image: https://www.instagram.com/p/CdEFZ5MISDK/?igshid=YmMyMTA2M2Y= --- Send in a voice message: https://anchor.fm/be-well-cartel/message

It's been a while since we've had a guest on the podcast, and this week we chatted with Amanda Nighbert about her journey over the last two decades in the industry. You'll hear: Amanda's personal journey with cholesterol and challenging nutrition recommendations How Amanda approaches weight loss for busy women Why going low sodium isn't the healthy fix many think it is The relationship between dietary cholesterol and cholesterol in your body Why going ALL IN on a diet or nutrition protocol is a bad idea Amanda's top 3 priorities for creating long lasting change in her client's nutrition As always, if you're loving the podcast, make sure to leave us a rating on Spotify OR Apple podcasts, and you can share feedback, ask us questions or just say hi over on Instagram @bewellcartel You can find Amanda or learn more about how she works with clients here: Instagram Website You can also follow Gillian, Holly or Olivia here: Holly on Instagram Gillian on Instagram Olivia on Instagram Disclaimer: this podcast is not a substitute for medical advice or personal nutrition recommendations. Please consult with your doctor or a nutrition professional before implementing any changes to your diet. Mentioned in this episode: Episode 7: Hypothalamic Amenorrhea: https://open.spotify.com/episode/3feHhAOhmVwJUsdl4wyLRN?si=7e227911c3cf4f2d Sleep part 1: https://open.spotify.com/episode/5iljhjyrxYqWisU6wGFhcE?si=049942500911403e Sleep part 2: https://open.spotify.com/episode/7yI397IyCHpgGZPq9kufJg?si=12c6f44caf0e47ec --- Send in a voice message: https://anchor.fm/be-well-cartel/message

If you've listened to earlier episodes of the Be Well Cartel, you'll know that in our former lives, Holly, Gillian, and Olivia all partied *hard*, and had some pretty unhealthy relationships with alcohol. These days, our interactions with alcohol look pretty different. Today, we're going to take you through the basic facts of alcohol and what is does in your body, and then dive into our own journeys. Here's what we cover: > Cultural and geographical environments and relationships with alcohol > What does alcohol do in your body? > How do the calories in alcohol work? > What is the effect of alcohol on sleep? > Our personal stories with alcohol - from binge drinking, to sober living, to navigating the in-between > What would our advice be for people getting started with working on their relationship with alcohol? **Please note that if you feel you are struggling with your relationship with alcohol to the extent that it is affecting your life or causing significant distress, this podcast is not designed to help; this should be dealt with by a specialized therapist or support organization such as AA https://www.aa.org/ ** Shownotes: > @therapyforwomen Not Drinking Tonight book - https://www.amazon.com/Not-Drinking-Tonight-Guide-Creating/dp/0306925850 > BWC Sleep episodes: Part 1 https://open.spotify.com/episode/5iljhjyrxYqWisU6wGFhcE?si=28481ba5b1a540a6 Part 2 https://open.spotify.com/episode/7yI397IyCHpgGZPq9kufJg?si=0a9ac5def1ae4cb5 --- Send in a voice message: https://anchor.fm/be-well-cartel/message

Today we tried a new format and went for a quick-fire client Q&A episode, trying to answer client questions in 5 minutes or less. Here are the questions we dove into today: What do I do when I inevitably have a craving for lots of comfort food? My new scale has body fat measuring as a feature on it. Should I use it? Is it okay to eat the same food every day? How many scoops of protein powder in a day is too much? I never seem to have the right foods to create balanced meals. How can I write a better grocery list? How do I get myself to like eating vegetables more? If you'd like a deeper dive or an expansion on any of the things we talked about today, feel free to shoot us a message on our @bewellcartel Instagram account and we'll be there to chat! Gillian's meal prep podcast episode: https://open.spotify.com/episode/1B9vYdNmS50ssTYJT8Mcsc?si=7486833a045e44f1 --- Send in a voice message: https://anchor.fm/be-well-cartel/message

We're back after a little hiatus! Holly and Gillian discuss bloating in this episode, inspired by an article in the New York Times wellness section. In this episode, you'll learn more about what bloating really is, why it might be happening, and what you can do about it. While some bloating may be normal, this episode will help you understand when bloating is NOT normal, and some things you can do to help it as well as when it might be necessary to talk to you doctor. As a reminder, this podcast is NOT a replacement for medical advice- please make sure to talk to your doctor, especially if you are noticing symptoms that are persistent, uncomfortable and/or interrupt your life. As always, if you're enjoying the podcast, please go ahead and share your favourite episode, and don't forget to leave us a rating and/or review wherever you're listening! Follow us on Instagram @bewellcartell Mentioned in this episode: New York Times article: https://www.nytimes.com/2022/03/29/well/live/bloating-causes-relief.html How to choose a protein bar episode: https://open.spotify.com/episode/5qakwqbJnOHJc144ysiMfq?si=580d37ae217d46ae --- Send in a voice message: https://anchor.fm/be-well-cartel/message

Have you ever felt like a fear of failure held you back from trying something new? This week we talk through how to get out of our comfort zones, why it feels so uncomfortable to do it, and some different ways to explore and process what comes up when we start pushing their boundaries. We hope you enjoy this free-flow episode with some personal stories thrown in too! --- Send in a voice message: https://anchor.fm/be-well-cartel/message

How many times have you seen a claim in the news or on social media with something like this… ‘Eat THIS food to lose 5 pounds in a month, study shows.' ‘New study shows that adding X foods to your diet increases your risk of death by 25%' …. etc, etc. So we decided to take a claim like this that showed up in two mainstream UK newspapers and break down the information from the study mentioned, so that you can understand how to separate fact from fiction. You'll learn what the important takeaways are from articles like these, and how to take a critical look at what information is useful for you when it comes to making choices about what you decide to do with the information you read in different media outlets… and how to know when you can just say ‘NEXT'. We discuss a recent study that looked at life expectancy and diet, which you can find here: https://journals.plos.org/plosmedicine/article?id=10.1371/journal.pmed.1003889#sec009 And how this study was portrayed in the Daily Mail: https://www.dailymail.co.uk/health/article-10488565/Swapping-red-meat-diet-rich-lentils-nuts-add-DECADE-life.html As well as the Independent: https://www.independent.co.uk/life-style/food-and-drink/healthy-eating-diet-whole-grains-b2031817.html If you enjoyed this episode, and you want to send us an article or post to do a deep dive on in a future episode, you can send it over to @bewellcartel on Instagram! Mentioned in this episode: Gillian's grandma has a cameo: https://open.spotify.com/episode/7ohzvlvGrkDqkTCIP2rJmD?si=33a6a0d473a24d50 Think Again by Adam grant Factfulness by Hans Rosling --- Send in a voice message: https://anchor.fm/be-well-cartel/message

This week on the Be Well Cartel we dive into a frequently asked question: How many days a week should I be training? We wanted to tackle this question because it can be a source of guilt, stress, and frustration for many people we work with - but it doesn't have to be! Today we'll talk about some of the things that can help you work out how often you 'should' be training: Personal life circumstances Biological age vs training age Your personal goals: physical health, mental health, performance, competition, fun! Biofeedback (sleep, energy, performance, injuries) The importance of rest days and how to schedule these We also mention the updated US guidelines on physical activity for adults, which you can find summarized here: https://health.gov/our-work/nutrition-physical-activity/physical-activity-guidelines/current-guidelines/top-10-things-know --- Send in a voice message: https://anchor.fm/be-well-cartel/message

This week we have a question that came up with one of Gillian's clients! In this episode we discuss some reasons why it feels SO hard to eat just one portion of peanut butter or one square of chocolate.. even if you're no longer dieting. If it feels like there is still that ONE food that you just cannot have around, this episode is going to be so helpful for you! We discuss how food rules might appear in some sneaky ways, why some foods are a harder to moderate than others, and how to start unraveling the fear around specific foods. You'll learn about the three types of food rules that you might still be following without realising it, and how to start working towards letting them go. Olivia and Holly also share their personal experiences with peanut butter, and how they've gone from taking down a whole jar to being able to take it or leave it. As always, if you're enjoying the podcast, please go ahead and share your favourite episode, and don't forget to leave us a rating and/or review wherever you're listening! Mentioned in this episode: Matthew Walker: Why we sleep Armchair Expert podcast Episode 30 Binge Eating/Overeating: https://open.spotify.com/episode/63Dd7pvAqqzp49EFnPC2nC?si=8c384164acb64c89 Episode 31: Actionable tips for emotional eating: https://open.spotify.com/episode/4D0lRQb9uldeKMtTCaRLRA?si=7a3d8eff2f364ad1 Mindful eating raisin exercise: https://www.youtube.com/watch?v=z2Eo56BLMjM Holly's Behavior Analysis Chain doc: https://docs.google.com/spreadsheets/d/1ZskStF0jK1UmVQFiyED2uwQhiPBI8c5H12L5zN6UpKc/edit?usp=sharing --- Send in a voice message: https://anchor.fm/be-well-cartel/message

All 3 founders of the Be Well Cartel (Gillian, Holly, and Olivia) were, coincidentally, recovering from hypothalamic amenorrhea when we started this podcast. We also all got healthy menstrual cycles back and Olivia is even just about to have a baby! With all the rollercoaster rides of challenging our disordered relationships with food and our personal body image journeys over the last few years, we've changed a lot about our attitudes to training and nutrition - both for clients, but also for ourselves. This episode we wanted to update each other, and you guys, on what our current training and nutrition practices look like (and they're all very different to one another!). We hope you enjoy this peek into our lives and that it might spark some ideas for any of you who are wanting to make some changes but struggling with potential directions to go. --- Send in a voice message: https://anchor.fm/be-well-cartel/message

(You'll have to listen to the episode to get it!) In this episode, we wrap up period month with a discussion around a life event that is the final chapter in the book that is our female menstrual cycle… menopause. Even if perimenopause and menopause isn't in your near future, this episode will help you better understand the phase of life around your last menstrual cycle. It's SO much more than hot flashes and a loss of a period- we talk about what is ACTUALLY happening in your body as well as offer some insight into the different symptoms you might notice around this time. You'll learn about what this phase of life entails, symptoms that aren't talked about enough, and what you can influence in your own body to make this process feel less overwhelming. ** as mentioned, this episode does NOT replace any medical information, and please consult your physician before making any changes! Mentioned in this episode: The Hormone Repair Manual: Lara Briden Sex with Emily podcast --- Send in a voice message: https://anchor.fm/be-well-cartel/message

Week 3 of Period Month is here! This week we wanted to debunk some extremely common menstrual cycle myths. These myths can hold you back from having more comfortable periods or even from performing your best. The three myths we are covering today are: 1. The Pill regulates my cycle (or - fixes my skin, solves my PMS, etc.) 2. I don't need to have a regular period to be healthy 3. I don't have any control over my period symptoms Let's dive in! --- Send in a voice message: https://anchor.fm/be-well-cartel/message

It's Week 2 of our Period Month! In Week 1, we took you through an overview of the different stages of the menstrual cycle. This week, we are adding some extra layers - namely how to think about training and nutrition, and how these interact with the different stages of our cycle. We cover: A brief recap of the stages of the menstrual cycle Why we need to take a personalized approach What considerations might be useful to consider in terms of nutrition and training around the different stages of your menstrual cycle? How do fluctuations of estrogen and progesterons levels affect our day-to-day energy levels? Are there points of your cycle where you are at increased risk of injury? What's the deal with pre-period cravings and mood fluctuations? As always, if you enjoy this episode, please share with a friend. If you have any questions after listening, shoot us a message on Instagram @bewellcartel If you want to check out our episode on period cravings, you can find it here (or scroll to Be Well Cartel Episode 17): https://open.spotify.com/episode/1bhf5Yjn9PZSlIOnhxr5vg?si=2269bc8f4cf447b6 --- Send in a voice message: https://anchor.fm/be-well-cartel/message

Its PERIOD MONTH! This episode marks both the first episode of a 4 part series to help you become more of an expert on your own body AND a years' worth of BWC episodes. In this episode, you'll learn the basic physiology of a healthy menstrual cycle, and start to understand a bit more about the hormonal and physiological changes in each part of a menstrual cycle. We go into the phases of your menstrual cycle, and you'll finish this episode with a MUCH more clear understanding of what a menstrual cycle entails. You'll also learn about period tracking, how to do it, and why it can be helpful to start period tracking if you are not currently doing it. Stay tuned for next week, when we will dig into nutrition and training around your cycle, and how each of the phases might affect your day to day. ** disclaimer: nothing you hear in this episode is a replacement for medial advice, and please consult your doctor before making any changes to your normal routine. Follow us on Instagram at: https://www.instagram.com/bewellcartel/ Mentioned in this episode: Clue app: https://helloclue.com/ Health app: https://www.apple.com/ios/health/ Oura Ring: https://ouraring.com/ --- Send in a voice message: https://anchor.fm/be-well-cartel/message

This episode was SO good that it deserved a second chance to shine! This is the #1 most shared episode of the BWC, and even if you've already heard this one, you'll want to go back through and listen again. In this episode, originally from January 2021, you'll learn about boundaries, communication and a framework to better understand your core values. You'll hear: our BWC boundaries framework for creating effective, meaningful boundaries how to know if you're lacking boundaries the difference between boundaries and rules effective communication with others around boundaries what to do when someone doesn't respect a boundary ... and SO much more.ç As always, we LOVE your feedback, and appreciate so much when you share our podcast with the people you love! Send us a DM on Instagram and let us know how you liked this episode, and if you have any questions you would like us to answer in a future episode of the Be Well Cartel. Don't forget to follow the Be Well Cartel podcast on Instagram (@bewellcartel), and if you're loving these episodes, leave us a 5 star rating and review on Apple, or a rating on Spotify. Mentioned in this podcast: -Brené Brown (the anatomy of trust)- google it! -Crucial Conversations by Kerry Patterson -Nonviolent Communication by Marshall B. Rosenberg and Deepak Chopra -Byron Katie --- Send in a voice message: https://anchor.fm/be-well-cartel/message

In this episode, you'll learn three different lessons that we use with our clients that you can use with YOURSELF to start changing your mindset and offer yourself a new perspective. (ALSO WE MADE IT TO 50 EPISODES HOW COOL IS THAT?) You'll hear three separate lessons from Gillian, Holly and Olivia, and while as always you'll find common threads that run through all three lessons, you'll learn a little more about how to... Notice your thoughts and helping your brain get used to new strategies for change Challenge food rules and understanding that intention matters Separate expectation from intentions and a new way to look at goals Enjoy these lessons, and keep your ears open for some new, fun things to come from the BWC this year! If you haven't already, please take a moment to leave us a review/rating on Spotify or Apple Podcasts- it means the world to us and helps us continue to grow awareness about the podcast. If you have a topic or a question that you would like us to discuss on a future podcast, please send us a message on Instagram @bewellcartel OR via email bewellcartel@gmail.com Enjoy!! --- Send in a voice message: https://anchor.fm/be-well-cartel/message

We kick today's podcast off with a special guest - Gillian's 95 year-old Grandma stopped by to give us some life advice and it was wonderful! We then went off on a little bit of a Keanu Reeves tangent - so if you're not a Keanu fan, skip ahead to 14 minutes in for the main course of today's podcast. Today's episode dives in on the subject of self compassion. We cover: > What is self compassion? > What makes up self compassion? > How can you start building the skill of self compassion? If you're a perfectionist, overachiever, or just notice that you're constantly hard on yourself - this episode is for you. Resources mentioned: > Kristin Neff exercises: https://self-compassion.org/category/exercises/#exercises > Tara Brach 5 minute mindfulness: https://www.tarabrach.com/brief-meditation-5-minute/ --- Send in a voice message: https://anchor.fm/be-well-cartel/message

It's our first episode of 2022!! We've got a Holly and Gillian episode for you today ( although we missed our dear Olivia!). This episode dives into self limiting beliefs, identity and how your identity influences your ability to pursue and achieve your goals. You'll learn how to identify your self beliefs, where they come from and how they both propel you forward and hold you back, and we present you with a step by step process to start working through limiting beliefs so you can more easily progress towards any goal you set for yourself this year or anytime! You will learn SO MUCH about your brain and how you think about any health, fitness or life goals in this episode, and you'll walk away with a clear framework to start taking charge of your identity and self beliefs. As always, if you're loving the podcast, make sure to leave us a rating on Spotify OR Apple podcasts, and you can share feedback, ask us questions or just say hi over on Instagram @bewellcartel Mentioned in this Episode: Episode 29 Mindset traps: https://open.spotify.com/episode/04ynQcDFVTjh9j6iTyzhxm?si=80fa2ac4b3fe42d7 Holly: https://www.instagram.com/hollypriestland/ Olivia: https://www.instagram.com/oliviaparkcoach/ Gillian: https://www.instagram.com/bitesizenutri/ Be Well Cartel: https://www.instagram.com/bewellcartel/ --- Send in a voice message: https://anchor.fm/be-well-cartel/message

On this week's episode we get a little personal. Join us as Gillian, Holly, and Olivia ask each other 3 questions that we often ask our clients to help reflect on the year gone by and set intentions for the year ahead. Here are the questions we dive into today, and we encourage you to spend some time on these for yourself too! What is your biggest achievement of the year? How have you developed or grown as a person as the result of your achievement? What opportunities do you see for growth next year? Thank you for tuning in to this year of Be Well Cartel, we hope you enjoyed it as much as we did and we can't wait to share more in 2022! --- Send in a voice message: https://anchor.fm/be-well-cartel/message

This week on the Be Well Cartel we dive into one of the most talked-about topic in the health & fitness industry: Motivation. We give our take on motivation, and talk about how to harness and use different kinds of motivation in pursuing goals and feeling awesome. Today we cover: > What IS motivation? > Self Determination Theory & The 3 pillars of motivation: Autonomy Competence Relatedness > Extrinsic vs. Intrinsic motivation > How to develop and use motivation During the podcast, we mentioned a book you might be interested in: > Burn: The Misunderstood Science of Metabolism, Herman Pontzer Preview here: https://read.amazon.co.uk/kp/embed?asin=B08DQWBCNG&preview=newtab&linkCode=kpe&ref_=cm_sw_r_kb_dp_2XQR86V51WK8SHMBH0NE --- Send in a voice message: https://anchor.fm/be-well-cartel/message

There's been a shift in the narrative around bodies lately, and like any trend, diet culture has just hopped right on board. You hear more than ever now words like ‘intuitive' when it comes to nutrition and exercise… and we dig into what it really means in this episode, and how to start working towards that in your own life. Now don't get us wrong… we LOVE seeing a move away from strict diet rules… but simply telling someone to ‘listen to their body' isn't as simple as it sounds. In this episode, we cover: > why listen to your body sounds easier than it really is > what we love about listening to your body > how you learn to NOT listen to your body from childhood > a potential framework for starting to listen to your body > potential struggles on the road to becoming more ‘intuitive' > the role of self trust in listening to your body > how to start identifying what feels right and what doesn't You'll also learn the first steps towards becoming a better listener when it comes to your own body. As always, any questions or feedback, we LOVE hearing from you. Follow us on Instagram @bewellcartel and let us know how you liked this episode. If you want to support the podcast, one of the best ways to do that is to share your favourite episodes with your network, and make sure to tag us! --- Send in a voice message: https://anchor.fm/be-well-cartel/message

I *know* I'm supposed to care more about what my body does, but I can't seem to care less about what I look like… so what gives? Has the fitness and wellness industry swung the pendulum too far to the other side? We're so used to focusing on what we LOOK like, but the push in wellness towards focusing on what our bodies can DO might not be the cure-all it's been presented as. In this episode, we discuss body autonomy, how to start shifting the way you view yourself, and why body positivity might not work for you. Covered in this episode: > the problems with body positivity > why we sometimes prefer body neutrality > what ‘body functionality' means and why it's important > the importance of appearance AND body function > why ‘loving your body' is so hard > how to create your own definition of what is important to you when it comes to your body > what your core values have to do with all this > how to start attaching less importance to your appearance As always, any feedback, requests for future episodes or favourite dad jokes are all welcome! Mentioned in this episode: BWC Mindset traps episode: https://open.spotify.com/episode/04ynQcDFVTjh9j6iTyzhxm?si=db87614c52e54a76 Emotional Agility by Dr. Susan David: https://www.amazon.es/Emotional-Agility-Unstuck-Embrace-Change/dp/1592409490 Fearing the Black Body by Sabrina Strings: https://www.amazon.es/Fearing-Black-Body-Racial-Origins/dp/1479886750 Health at Every Size by Linda Bacon: https://lindobacon.com/health-at-every-size-book/ The Dr. John Berardi Show episodes on weight: https://drjohnberardishow.com/#episode The Body Image Workbook by Thomas Cash: https://www.amazon.com/dp/B0066BDRMK/ref=dp-kindle-redirect?_encoding=UTF8&btkr=1 The Body is not an Apology by Sonya Renee Taylor: https://thebodyisnotanapology.com/ Steven Hayes (Founder of ACT): https://stevenchayes.com/about/ (TV Shows) Ted Lasso (WATCH IT!) The Good Morning Show What we do in the shadows Fleabag I will destroy you --- Send in a voice message: https://anchor.fm/be-well-cartel/message

Heart rate is something that gets used a lot in fitness marketing - but a lot of people are confused about how it actually applies to them. BWC is here today to bust through some heart rate myths and give you some actionable tips on what you can use it for. Today, we cover: > Is heart rate during exercise something you should be thinking about? > Is a lower resting heart rate “better”? > Should we be aiming for a higher heart rate during exercise? > What are the different heart rate zones and what do they mean? > What is EPOC and what do you need to know about it? > How might heart rate look in aerobic vs anaerobic exercise? > What are some potentially helpful ways to use heart rate? And if you want to follow Gillian's dad's shiny new Instagram, you can find him here: @oldguytravelguru --- Send in a voice message: https://anchor.fm/be-well-cartel/message