Body Bites With Bec

In this episode, I sat down with Thilaia, a sales rep all the way from New Zealand, who has achieved an absolutely incredible 20kg weight loss transformation with the 3-Week Body Reset and Health with Bec Tribe! After trying every quick fix under the sun, Thilaia finally found a sustainable approach that's become her complete way of life. Thilaia found herself at her heaviest weight ever and struggling with severe IBS. Fast forward two years later and she's completely transformed her relationship with food, healed her gut health and IBS entirely, boosted her confidence, and even changed her career path. Thilaia's story is proof that you truly CAN keep the weight off for good and experience a complete positive lifestyle change.  Thilaia opens up about: Why she threw out her entire pantry after reading my education materials How she lost 5kg in the 3 Week Body Reset and her biggest tip to keep her on track How her taste buds completely transformed after quitting sugar (she now loves dark chocolate and finds milk chocolate too sweet!) Her practical tips for label reading, emergency car snacks, and making this work while travelling Why taking progress photos was a game-changer (even though she initially didn't want to!) How she went from hiding her body to confidently posting transformation photos The mindset shift that helped her stop caring what others think How she feels heading in to her 50th birthday How she's maintained the loss for a whole year and turned it into a true lifestyle change And more! The biggest takeaway? There truly is no quick fix, but when you're ready to make a real lifestyle change and educate yourself on WHY you're doing what you're doing, the results speak for themselves. This episode is packed with practical tips, honest insights and SO much inspiration for anyone who's tired of the diet rollercoaster and ready for something that actually works long-term! Links: Download my FREE eBook with 4 15 minute meals: Click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Click HERE  for all of my favourite, most used products that I've been talking about in recent episodes! Follow me on instagram: @health_with_bec Visit my website: Click HERE

In todays episode, I had the incredible honour to have Simon Hill back on the podcast and honestly, this chat was exactly what we all needed to hear. Simon breaks down the science better than anyone I know to debunk myths and bring you informed, easy to digest information to cut through alll of the confusion out there! If you've been wondering if butter and coconut oil are heart-healthy or harmful, this episode is for you as  Simon and I delve into the latest research on fats, cholesterol and the truths behind popular diet trends. I get asked about this daily!   We chat all about: The real science behind what cholesterol actually does in your body Why getting an ApoB test is SO much better than your standard cholesterol test The genetic lottery - why some people can eat eggs daily and be totally fine whilst others can't How different saturated fats affect your body differently (butter vs yoghurt vs coconut oil) Why fibre is cholesterol's best friend How to make tweaks to a lower carb lifestyle if you're worried about cholesterol - without dramatic overhauls Why you absolutely don't need to cut butter or coconut oil out completely The truth behind 'refueling with carbs' after a workout   The biggest takeaway? Know YOUR body, and remember that small tweaks often work better than dramatic changes!   About Simon Hill: Simon Hill, a physiotherapist and nutrition scientist, is dedicated to making health and nutrition information easier to understand. His early career focused on the physiology and anatomy behind athletic performance, but his father's heart attack inspired him to explore how nutrition can prevent disease and optimise health. This led him to complete a Master of Science in Human Nutrition at Deakin University. Simon hosts The Proof podcast, where he interviews experts to translate research into practical advice, and he authored the bestselling book The Proof is in the Plants, advocating for a plant-rich diet grounded in science. With over 40 million podcast listens and ongoing involvement in research connecting nutrition and mental health, Simon now also runs immersive longevity experiences to empower people to live healthier, longer lives. LINKS: Listen to my previous episode with Dr. B (Leading Gastroenterologist) on gut health & sleep (episode 179): Click HERE Follow Simon on Instagram: @simonhill Follow Simons podcast on Instagram, The Proof: Click HERE Subscribe to Simons podcast on YouTube: Click HERE Visit Simon's website: Click HERE Click HERE to shop 38TERA supplement (Code BEC for 10% off)  Download my FREE eBook with 4 15 minute meals: Click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Follow me on instagram: @health_with_bec Visit my website: Click HERE  

In this episode of Body Bites with Bec, I answer lots of questions from my Instagram followers on Health with Bec!   The questions cover a wide range of topics including: My honest thoughts on weight loss medications like Ozempic and 2 of the biggest reasons why they may harm your long term weight loss efforts (plus natural solutions that work) An insight into breakups (briefly touching on why mine ended to put questions to bed) and my thoughts, tips and advice for being single and dating in your 30s - how to look at it in a positive way! My recent skincare changes and the BEST products I've discovered for acne prone women who also want to use actives for 'anti-aging' An insight into my past acne and what helped it improve How to navigate the feelings of wanting to quit your business If I ever have off days and binge on junk food If eating my meal plans can help with regularity and how we all have differing needs for our gut health   Join me for a fun, informative, personal (and a tad vulnerable) discussion here that covers important health and lifestyle topics!     Links mentioned: My podcast episodes on dangers of cutting calories too low and meeting protein needs: Episodes 44, 87, 124, 65 My podcast episode with Dr B, award winning Gastroenterologist: Episode 179 My podcast episode on gut health, fibre & it's link to weight: Episode 181 My podcast episodes on my skin and acne journey: Episodes 18 & 89 The 2 podcasts that I love are called The Skinny Confidential and Well Best podcast episode about acne & the new skincare company I discovered: Click HERE Skincare I've changed to: Click HERE Omnilux LED face mask: Click HERE   Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset  Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe  Click HERE for all of my favourite, most used products that I've been talking about in recent episodes! Follow me on Instagram, @health_with_bec    

In this episode, I sat down with Sarah, mother and life coach, who has undergone an INSANE weight loss and total health transformation. From struggling with poor body image, sleep and trying everything to lose weight with no success, to losing 21 kgs (and keeping it off), regaining her confidence and improving her sleep, Sarah has totally transformed her wellbeing in every single way, and now feels like the best role model she can be for her son, which was her primary driver. Sarah shares how the 3-Week Body Reset and Health with Bec Tribe have completely changed her life and how there's no turning back! She began in September 2023!!   Sarah opens up about: Why other diets failed her and how this approach was different The incredible results she saw after just 3 weeks! The small steps she took to build long-term success (without the overwhelm) and why this is key Her best tips for staying motivated even when the scales didn't move some weeks Why understanding your "why" is crucial for lasting change and staying motivated  How she plans for her week to stay on track Why you don't have to eat ‘perfectly' to get results Why you actually don't have to do meal prep on a Sunday if you don't want to How Sarah navigates the nights where she's working late or travelling How she navigates weekends, social events and "freedom meals" The importance of having the right support network How to navigate co-workers, friends or family not supporting your lifestyle changes  And more! This episode is jam packed with inspiration, actionable advice and practical tips for anyone that's struggling with poor body image and has tried every diet under the sun.   Links: Listen to episode 13 to discover your WHY: Click HERE Download my FREE eBook with 4 15 minute meals: click HERE Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset  Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe  Follow me on instagram: @health_with_bec Visit my website: Click HERE

While we often hear about meditation or exercise to reduce stress, I'm going outside the box here with something that's helped me dramatically - setting clever boundaries. ​​By balancing my cortisol levels (stress hormone) in the ways I chat about in this episode, I've noticed improved sleep, greater energy, and I've even noticed huge changes in my physique.​​ ​ I'll share how tuning into my own needs and setting strict boundaries have been key. From establishing tech-free times and social media detoxes to being selective with the people I surround myself, I've noticed a profound impact on my stress management and overall wellbeing. ​ Join me as I reveal how small boundary-setting practices can lead to healthier cortisol levels and ultimately, a far healthier you. Whether it's scheduling downtime or learning to say no, these tips can help you reclaim some of your peace in your busy life too!   Links: Download my FREE eBook with 4 15 minute meals: click HERE Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset  Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Click HERE for all of my favourite, most used products that I've been talking about in recent episodes! Follow me on instagram: @health_with_bec Visit my website: Click HERE

Who wakes at 3am and can't get back to sleep? Or struggles to get consistent 6-9 hour sleeps?  Did you know that this can mess with your weight loss efforts and reduce your chances for building muscle from your hard work at the gym? Yep! Have no fear though, in this jam-packed episode, I'm joined by Australia's leading sleep expert, Olivia Arezzolo, to explore why sleep might be the missing link in your health and weight loss journey and we're bringing you LOTS of (easy) tips to help you! Olivia dives into science-backed strategies to help busy women fall asleep faster, stay asleep through the night, and wake up feeling truly refreshed. From managing 3am wakeups to understanding the role of hormones like cortisol and melatonin, this chat is packed with practical sleep tips that you can implement straight away. If you're struggling with energy, cravings, brain fog, or stubborn weight — or you're just sick of tossing and turning at night — this episode will give you realistic and actionable advice to help you finally get the sleep your body is craving!     Links: Listen to my previous episode with Dr. B (Leading Gastroenterologist) on gut health & sleep (episode 179): Click HERE Other podcasts of mine where I speak on the importance of strength training: #124 & #33 & #176 Follow Olivia on Instagram: Click HERE Visit Olivia's website: Click HERE Download my FREE eBook with 4 15 minute meals: click HERE Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset  Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Click HERE for all of my favourite, most used products that I've been talking about in recent episodes! Follow me on instagram: @health_with_bec Visit my website: Click HERE          

SKIP TO 20 MINS for the actionable tips / podcast topic if you don't want to hear the personal update. Here, I start by sharing that the podcast will now be every second Wednesday instead of weekly, and I dive into some personal business updates behind the scenes, including an app update and whats causing my business life to be WAY busier than usual lately. I open up about this because I know that a lot of you love these updates and I need to get it off my chest too. Then, I delve into maintaining your health and fitness amidst the chaos of a busy life. Designed for women who feel overwhelmed by their responsibilities, this episode offers practical and actionable tips (surrounding mindset, eating, and fitness) to help you prioritise your well-being without the stress!! If you're a busy woman juggling multiple roles—whether that's being a mum, a full time worker or both —this episode is packed with tools to help you thrive. You'll walk away with practical hacks that you can implement immediately to enhance your health, without sacrificing your precious time.   Links: Winter warmers eBook: Click HERE Sleep podcast episode & blog with FREE GUIDE: Click HERE Caroline Girvin free workouts: Click HERE Download my FREE eBook with 4 15 minute meals: click HERE Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset  Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Click HERE for all of my favourite, most used products that I've been talking about in recent episodes! Follow me on instagram: @health_with_bec Visit my website: Click HERE  

Tried (or trying) to lose weight but keep feeling STARVING all the time? It's the number one reason women give up their attempts after a week or so and feel scared by 'dieting'. But, it doesn't have to be that way! In this episode, I am going to give you some super easy tools that you can apply to your life today that will help you reduce that pesky hunger so that you can ACTUALLY stick with your intentions, rid the 'hanger' and see those results you're after - without feeling like you're missing out and thinking about food all the time.     Links: Download my FREE eBook with 4 15 minute meals: click here The protein powder I love (code healthwithbec for 15% off): click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Explore my free recipes & website: Click here  Follow me on instagram: @health_with_bec   80/20 balance episodes: #119: How to actually 80/20 and quit the 'all or nothing' cycle to lose weight effectively   #126: 4 Tips To Reduce Binge Eating Patterns   #140: My top 6 tips to quit the 'all or nothing', yo-yo dieting patterns and build consistent habits that bring RESULTS! (Even when you travel)   #146: 3 Mistakes That Keep You In A Rut, Unable to Start or Stuck In the On Again/ Off Again Cycle   #168: One of The Biggest Reasons Most Diets Fail & My Solution For it - Calorie Cycling!   Don't fear fat episode: #128: Why Fat Won't Make You Fat, It Helps You Get Lean! 7 Fat Facts & Myths You'll Want To Know!

Today, I'm diving into one of the most underrated but powerful tools for optimising your weight and overall health—your gut microbiome, and how fibre intake is key for this! Your gut bacteria play a huge role in metabolism, hunger hormones, energy levels, and even inflammation, all of which impact your ability to lose weight and keep it off. In this episode, I'm breaking down: ✅ How your gut microbiome is directly linked to your weight ✅ Why fiber is essential for gut health and weight loss ✅ Easy, practical ways to boost your fiber intake daily ✅ My go-to fiber-packed foods and simple swaps ✅ The biggest mistakes people make when increasing fiber (and how to avoid them!) I also share some of my favourite fiber hacks from my programs, including how I make sure women in the 3 Week Body Reset and the Health with Bec Tribe are hitting their fiber needs.   Links & Resources: 38TERA supplement: Click HERE to shop (Code BEC for 10% off your first order)    Episode that helps you NOT fear fat is episode 128   Download my FREE eBook with 4 15 minute meals: click HERE   Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset    Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe    Shop my recipe eBooks: Click HERE   Follow me on instagram: @health_with_bec   Visit my website: Click HERE   If you loved this episode, please leave a quick rating & review! Your support helps me bring more valuable content to women like you.

Could chronic, ongoing stress and being 'go-go-go' all the time be holding you back from losing weight, especially around your stomach area? Yep!  Also, when you let this go on, adrenal fatigue and burnout could be around the corner, and this is a seriously undesriable state to be in if you're serious about reaching any goal in life, including maintaining healthy relationships, career milestones, fitness goals and so on. As they say, you can't pour from an empty cup!   In this episode, I unpack: -The stress hormone, cortisol and it's role in the body -The link between ongoing stress and adrenal fatigue -The symptoms of adrenal fatigue and burnout, do you have it?  -How cortisol can lead to weight gain, especially around the abdomen and why -The link between self care and stress levels -How I personally structure my life and set the RIGHT boundaries to help manage stress -How I cleverly add in self care activities throughout my busy days and how you can too -Recent self care additions in my life that I'm loving -A sleep tip that's helping me at the moment -Tips & ideas to reduce your cortisol levels and prevent adrenal fatigue -How you can slowly change your mindset to favour self care and being 'selfish' more to in turn, lower your stress levels and reach your goals -The self love challenge that's happening inside the Health with Bec Tribe!   Links mentioned: Activations app: Click HERE The ice roller that I use: Click HERE Download my FREE eBook with 4 15 minute meals: click HERE Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset  Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Click HERE for all of my favourite, most used products that I've been talking about in recent episodes! Follow me on instagram: @health_with_bec Visit my website: Click HERE        

Gut issues, bloating, fatigue, and stubborn weight? You're NOT alone! In this episode, I sit down with Dr. Will Bulsiewicz (Dr. B), an award-winning gastroenterologist and New York Times bestselling author, to chat about why gut health is the foundation of everything—and how YOU can start healing today. Known on instagram as The Gut Health MD, Dr. B shares his personal gut health transformation and why his 16 years of medical training didn't teach him about the power of food, so he took it into his own hands. We uncover science-backed strategies to heal your gut naturally and he should absolutely open your mind to things you wouldn't have heard of before that impact your gut health!! We Cover: The biggest gut health mistakes you might be making How your gut controls your immune system, metabolism, mood, and more The surprising connection between sleep and gut health The power of morning sunlight in regulating digestion and metabolism Natural ways to support GLP-1 (your body's version of Ozempic!) How stress, loneliness, and mental health (including unhealed  trauma) affect gut health The best natural strategies for constipation relief Food intolerances & sensitivities—why some people react to gluten, dairy, and FODMAPs And so much more… If you're struggling with bloating, fatigue, gut issues, or stubborn weight, this episode is for you!   More about Dr B: Residing in Charleston, South Carolina with his family, Dr. Will Bulsiewicz, also known as "Dr B," is an award-winning gastroenterologist and a leading authority on gut health. He is the New York Times bestselling author of "Fiber Fueled" and "The Fiber Fueled Cookbook," and the founder of the gut health supplement company, 38TERA.  As the U.S. Medical Director for the personalised nutrition company ZOE and an Adjunct Assistant Professor of Medicine at Emory School of Medicine, Dr. B is dedicated to making gut health education accessible. His prolific contributions to the field include over twenty peer-reviewed articles and more than forty national presentations.  LINKS: Learn more from Dr B: 38TERA supplement: Click HERE to shop (Code BEC for 10% off)  Instagram: @38tera  Instagram: @theguthealthmd TikTok: @theguthealthmd_ Website: theplantfedgut.com/   Learn more from me: Download my FREE eBook with 4 15 minute meals: click HERE Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset  Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe  Follow me on instagram: @health_with_bec Visit my website: Click HERE  

In this episode, I delve into part 2 of my solo Q&A (part 1 was 2 episodes back). I answer more questions that came through on my instagram, @health_with_bec. The questions here answer are: What are my New Year's resolutions? What are my thoughts on them & reaching goals for the year? How to reduce emotional eating? Would you ever do a new 3 Week Body Reset? My oestrogen dominance exploration (plus I speak on PMS support) What are my most-made 20 min meals when I'm busy? A very brief update on the app I'm building (more to come)   Links: Supplements to help with my Oestrogen:  Estrocontrol : Click HERE DIM:  Click HERE Calcium D Gluterate: Click HERE Liver detox: Click HERE JSHealth magnesium: Click HERE Boncharge Infrared Sauna Blanket: Click HERE (code healthwithbec for 15% off) Morlife protein powder that I have: Click HERE (code healthwithbec for 15% off) Morlife mug cakes that I have for breakfast: Click HERE  Episode where I speak more on emotional eating: Episode 144 Episode where I speak on PMS & false fat: Episode 58, 90 & 114 Episode where I speak on my app hurdles: Episode 151 Download my FREE eBook with 4 15 minute meals: click HERE Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset  Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Click HERE for all of my favourite, most used products that I've been talking about in recent episodes! Follow me on instagram: @health_with_bec Visit my website: Click HERE  

In this episode, I sat down with Louisa, a mother of two and a teacher who has undergone an INSANE health transformation. From struggling with gut health issues, psoriasis and low energy to losing over 10 kilograms, regaining her energy and clearing her skin, Louisa has totally transformed her confidence and wellbeing in every single way, whilst enjoying every meal and finding it super easy! Louisa shares how the 3-Week Body Reset and Health with Bec Tribe have completely changed her life. Together, we explore:  How gut health is crucial to improve if you want to see every area of health improve The realisation of how years of antibiotics affected her gut and health  The importance of self care and carving out the time for you if you're serious about improving your health and life How she plans her weeks to stay on track The importance of letting go of perfection in her journey (ie nights of eating pizza) and how that's totally ok How small, consistent changes can ripple into all areas of your life And more! This episode is packed with inspiration, actionable advice and practical tips for anyone looking to take the first step toward feeling like the best version of themselves in every way. Links: My butter chicken recipe: Click HERE Download my FREE eBook with 4 15 minute meals: click HERE Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset  Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe  Explore my recipe eBooks: Click HERE Follow me on instagram: @health_with_bec Visit my website: Click HERE  

I'm back after a podcast break and I'm excited to answer SO many questions that came through on my instagram after I put up a question sticker. The questions I answer are: Where's Shannon? Do you ever eat gluten? What's been your best moment this year? Is your penthouse your forever home? What is the online workout you do? What is your exercise routine like at the moment? How do you stay motivated and persistent and how do you get out of a rut? What would you do if you weren't doing what you do? Favourite travel destination? Travel plans this year? Best self care tips besides food and workout?  Update on the wellness and beauty tools and practices you've been using since your biohacking episode 174?    I also speak on what I got up to over the holidays, why the bad times can often lead to something unexpectedly great, a few tips on creating habits and the importance of self care if you want to reach your goals this year. Enjoy! There will be a part 2 to this because there were SO many questions I couldn't get to!   Links mentioned: My podcasts to help you right now to set the right habits: Episode 13 and 101 The Skinny Confidential podcast with Dr Shannon is episode 757 Well with Arielle Lorre podcast episode 346 for interview with Dr Dennis Gross Omnilux Clear LED mask: Click HERE Omnilix Contour LED mask: Click HERE Theragun: Click HERE Beauty fridge: Click HERE Skin Gym face roller: Click HERE The Skinny Confidential ice roller: Click HERE The Skinny Confidential mouth tape: Click HERE Boncharge Infrared Sauna Blanket: Click HERE (code healthwithbec for 15% off) Naked Sundays tinted SPF (I get shade 3): Click HERE Naked Sundays SPF mist: Click HERE The Bicep workout I do: Click HERE   Click HERE for all of my favourite, most used products that I've been talking about in recent episodes!   WORK WITH ME / FREEBIES / FOLLOW ME: Download my FREE eBook with 4 15 minute meals: click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset  Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe  Explore my recipe eBooks: Click here!  Follow me on instagram: @health_with_bec Visit my website: Click here      

To take the healthy steps required for change, we need motivation. And without the feel-good chemicals in our bodies, it makes it damn hard. I truly believe that happiness is central to growth and change in all areas, including finding and maintaining your balanced weight. I mean... if we don't feel good, we don't want to feel our bodies well, we don't have the motivation to exercise and we don't have the grit to take those steps that we SO WANT TO TAKE. Feeling sad, unmotivated and low unfortunatly can keep you stuck in your comfortable ways, and whilst it's SO normal and we all have our bad days, there are certainly ways they we can try to boost our bodies serotinin (feel good chemicals) to help us have more of the better ones. So, this episode is for you if you're looking to boost your happiness in order to make these healthy changes easier. If you're struggling at the moment, please know that you're not alone. I really hope this podcast helps you! I also recap on my walk with some members from the Health with Bec Tribe and the power that came from it!     Links mentioned: Foods mentioned that help boost serotonin (always pair with a source of healthy carbohydrates (eg lots of veggies, some fruit, rice, quinoa or legumes) Cheese Fish Turkey and chicken Beef Pork Tofu Oats Cheese Nuts and seeds Edamame Pumpkin and pumpkin seeds Eggs Supplements Pure tryptophan SAMe (S-adenosyl-L-methionine) 5-HTP Probiotics St John's Wort     Learn more from me / work with me: Download my FREE eBook with 4 15 minute meals: click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset  Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe  Explore my recipe eBooks: Click here!  Follow me on instagram: @health_with_bec Visit my website: Click here    

In todays episode, I'm sharing about some things that I've recently learnt through certain podcasts and research that has sparked me to invest in a few cool new things to rev up my health AND bring certain things BACK into my routine that I let slip. I also share about why some health habits slip and how to bring them back! Here's a quick recap of what you'll learn: My morning & evening routine in Bali The importance of stepping up self care MORE when you're busier How to use social media to your advantage when it comes to reaching your health or career goals. What all successful people have in common How to make a habit stick The importance of habit stacking & introducing one healthy change at a time Benefits of mouth taping Gua sha and facial manipulation for reducing puffiness & sculpting face  Cold therapy benefits  A cool new thing I've bought for my bathroom How I'm suddendly suspective of a slight hormone imbalance and what I'm doing to fix it Health tests you can order online without a doctors consultation Magnesium, calcium and vitamin B6 for reduction in PMS weight gain Magesium for muscle recovery How your home can mess with your hormones Toxic free cleaning & makeup How plastics can mess with your hormones Lymphatic drainage & fluid retention tips The new 15 minute strength workouts I'm doing Theragun for muscle recovery My favourite podcasts that I'm currently listening to    This episode is JAM PACKED with tips that will supercharge your health when they're layered ontop of a clean, healthy diet and exercise routine! Enjoy!   SPECIAL ANNOUNCEMENT - BLACK FRIDAY SALE IS ON! Early Black Friday Sale: Get 20% off the 3 Week Body Reset! If you're ready to begin your weight loss journey without the hunger, this is the perfect time to join. The sale will run for one week only (ends November 10), so don't miss it! Click here to learn more and join!     Links & resources mentioned in this episode: My podcast episode on what I invest my money in: Episode 171: CLICK HERE My podcast/blog on ridding fluid retention: Episode 58: CLICK HERE More on mouth taping & the mouth tape I'm trying: CLICK HERE The 2 people on instagram for facial manipulation: @anastasiabeautyfascia More on cold therapy on a Skinny Confidential episode with Andrew Huberman: CLICK HERE The facial tool I've just bought: CLICK HERE The fridge I bought: CLICK HERE 15 minute YouTube workouts by Caroline Girvan:  CLICK HERE IScreen for ordering any health test you want: CLICK HERE The theragyn I bought: CLICK HERE The magnesium oil I bought: Salt Lab, CLICK HERE Podcasts I regularly listen to: The Skinny Confidential podcast Diary of a CEO podcast Rise and conquer podcast Mind Your Business Podcast (ps my episode is episode number  631 CLICK HERE )     Learn more from me / work with me: Download my FREE eBook with 4 15 minute meals: click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset  Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe  Explore my recipe eBooks: Click here!  Follow me on instagram: @health_with_bec Visit my website: Click here      

Join me in beautiful Bali for this episode where I'm sharing five KEY things to avoid if you want to see body transformation results (that last) by Christmas! With the holidays only 7 weeks away, there's absoluely time to see change if you start now. It's time to make every day count—and these tips are essential if you're serious about progress. From fitness strategies to calorie guidance, to setting clever boundaries,  I cover it all to help you stay on track without falling into common pitfalls. And, I chat about some SUPER exciting things coming in November!!   Special Announcements: Early Black Friday Sale: Starting Friday, November 1st, you can get 20% off the 3 Week Body Reset! If you're ready to begin your weight loss journey without the hunger, this is the perfect time to join. The sale will run for one week only (ends November 10), so don't miss it! Click here to learn more and join! Exciting November Walking Challenge in the Health with Bec Tribe: In November, the Tribe is kicking off a walking challenge to stay active together! We'll be setting a big group goal and finding creative ways to keep up our step count. Members, watch for an event invite for an in-person meetup with me if you're in Perth! More details will be sent to your emails this Friday, November 1st and also posted in the Facebook group. CLICK HERE TO JOIN US!! Freebie Alert: Not on my email list yet? You'll want to be so that you can be reminded about the sale coming! Download my 15-Minute Meal eBook for four quick, balanced, low carb, high protein, delicious recipes that are ideal for dinner. When you sign up, you'll also get emails about exclusive content, like our 3 Week Body Reset sale. Grab the eBook here.     Don't Miss Out on Learning More: Throughout the episode, I dive deep into several areas with specific recommendations. For more on these, check out previous episodes linked here:   More on tips to prevent metabolism slowing when dieting: 169: Metabolism Boosting Tips! Break Through Plateaus and Burn More Calories   More on the importance of tracking food so that you don't slightly overeat and kick yourself out of your calorie deficit:#163: Trying it ALL and not seeing weight loss results? The one vital thing you're maybe missing...   Exercise#124: All your questions about EXERCISE answered! Weight training, fat burning, mistakes and more More on importance of calorie counting:#120: Is calorie counting & using the apps ACTUALLY useful? What are the pros and cons? Why you shouldn't cut calories too low:#87: Thinking Of Doing a Fad Diet or Cutting Calories Super Low? 3 Reasons Why This Will HARM Your Progress!   Other related episodes:#93: The One Thing You're Getting Wrong If You Keep Failing to Stick to Your Diet #140: My top 6 tips to quit the 'all or nothing', yo-yo dieting patterns and build consistent habits that bring RESULTS! (Even when you travel)     Learn more from me / work with me: Follow me on instagram: @health_with_bec Visit my website for all programs and eBooks: Click here

Here, I begin the episode by opening up about a recent experience in my personal life that really made me appreciate the importance of checking in with your health. I share my story of discovering a lump in my breast and why it's so important to take action with your breast checks! Then, I dive into some of the key daily habits and hacks that help me stay consistent with my healthy eating, exercise routine, sleep and productivity! These are the routines and hacks I've honed over the years to help me maintain a balanced lifestyle and continuously achieve my health and business goals. You can steal them and apply them to your life too - I give you heaps of action steps and ideas along the way! Here's a sneak peek of what you can expect: Planning and Productivity Hacks: I break down how I plan my week and stay organizsd so I can hit the ground running, keep my health on track, and stay efficient with work. I'll share why planning even just a little bit each week can make a massive difference in achieving your goals—without feeling overwhelmed. Exercise Habits that Stick: I talk about how I structure my day around exercise to keep my energy high and stress low, and how you can find what works best for your body and lifestyle to build a routine that sticks. Easy Healthy Eating Tips: Want to eat well without the stress? I'll share the simple steps I take to always be prepared with healthy meal options. This includes my go-to pantry staples  The Power of Small Steps: How I fit in extra movement throughout the day without sacrificing time, and how you can too.  Supplements and Organization: Discover how I streamline my supplement routine to save time and stay consistent, with a simple hack to make your daily health habits effortless. Sleep Strategy: Sleep is essential for maintaining both health and productivity. I'll dive into my personal strategies for setting boundaries to ensure I get a restful night so I can wake up refreshed and ready to go.   If you've been struggling to stay on track with your health, fitness, or work-life balance, this episode is full of actionable tips and personal insights to help you get there!   Links mentioned: The place that I went to get my breast checked: Women's & Breast Imaging    Learn more from me / work with me: Download my FREE eBook with 4 15 minute meals: click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset  Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe  Explore my recipe eBooks: Click here!  Follow me on instagram: @health_with_bec Visit my website: Click here    

In this episode, I dive into how I prioritise and invest my money in ways that directly align with my personal and professional goals. From building a successful business to maintaining a healthy, balanced lifestyle, I'll take you through the thought process behind my spending decisions to inspire you to rethink how you invest your own money. It's all about setting the right priorities—whether it's in your health, relationships, or even your joy—and understanding that investing in the right areas can help you reach your goals faster! I also give you some clear action steps at the end to help you re-set your priorities and start spending money on the RIGHT things that will propel you forward in life!   Resources Mentioned: Episode 13: Discover Your Deeper "Why" with the Onion Activity   Learn more from me / work with me: Download my FREE eBook with 4 15 minute meals: click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset  Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe  Explore my recipe eBooks: Click here!  Follow me on instagram: @health_with_bec Visit my website: Click here   If you found this episode helpful, I would love it if you shared it with a friend or shared a screenshot on Instagram and tagged me @health_with_bec. Don't forget to hit subscribe and leave a review if you're enjoying the show—it really helps more women discover Body Bites with Bec and start transforming their lives!  

In this episode, I share my top five most used, most loved foods and products that help me maintain a healthy lifestyle and reach my fitness goals. I SWEAR by them and couldn't live without them.] I also talk about how to build healthy habits that stick and how these foods and prodcucts do that for me. There are two things that you have to get right if you want to create habits that stick, and you will find out what they are here! If you get this right, you'll be far more likely to stay consistent and reach your health goals! Discounts & Links discussed: Episode 101: Getting back on track and how to create habits that actually stick The slow cooker I have: Click here My Winter Warmers eBook with slow cooked beef inside: Click here Slendier Legume Pastas: Available at Coles, Woolworths, and online: click here Before You Speak Coffee: Use code "HEALTHWITHBEC" for 10% off. Click here Morlife Products (Plantiful protein powder in Vanilla fudge or Choc Caramel Swirl, mug cakes and marine collagen): Use code "HEALTHWITHBEC" for 15% off (excluding mug cakes): Click here My Free 15-Minute Meals eBook: Includes my favorite pasta recipe! Click here My most loved Slow Cooked Butter Chicken recipe: Click here  Protein pancakes recipe: Click here   Learn more from me / work with me: Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset  Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe  Follow me on instagram: @health_with_bec Visit my website: www.healthwithbec.com  

In this episode, I dive into how to reignite your metabolism if it's slowed down after long-term dieting or if you're stuck in a weight loss plateau. I'll highlight key, simple strategies to boost your metabolism sustainably!  If you feel like your metabolism has slowed down, you're eating the same but not seeing results, or you're just curious about how to optimize your body's calorie-burning potential, this episode is for you. In this episode, I share: Why your metabolism might be slower after dieting and how to fix it. The importance of protein and strength training to maintain and grow muscle – your best friend for a fast metabolism! How to eat for fat loss with a focus on high-protein, high-fiber meals that boost your metabolism naturally. How to use daily activity (like walking and taking the stairs) to burn more calories without even feeling like you're "exercising." Simple but effective metabolism-boosters like staying hydrated, coffee, and tea – yes, your favorite drinks can help! The strategies I share aren't just about quick fixes – they are all about sustainable, long-term results. You know I'm all about helping women like you slim down and lose the bloat in a way that works for life, and this episode is packed with practical tips you can start using today!   Links mentioned: Episode 65: Protein Needs and Strength Training Episode 124: Optimizing Your Exercise Routine Download my FREE eBook with 4 15 minute meals: click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset  Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe  Explore my recipe eBooks: Click here!  Follow me on instagram: @health_with_bec Visit my website: Click here      

In this episode, I dive deep into a key issue that most conventional diets overlook, which often leads to failure in achieving long-term weight loss success. It's not just about losing weight—it's about keeping it off for good, and that's where most diets fall short, with 85-90% of dieters regaining their lost weight! Today, I explore why this happens and what you can do to avoid it. What You'll Learn: The Alarming Statistics of Diet Failure: I break down research showing that 80-95% of dieters regain the weight they've lost, often within just a few years. If you've lost weight in the past, only to gain it back, you're not alone—and there's a scientific reason behind it. How Calorie Restriction Affects Your Metabolism: Long periods of calorie restriction can slow down your metabolism, making it harder to maintain weight loss. I explain the science behind metabolic adaptation and why your body fights to keep you from losing too much weight too quickly. The Role of Hormones in Weight Loss: Learn how dieting can lead to a drop in your thyroid hormones (affecting metabolism), an increase in cortisol (stress hormone), and changes in hunger hormones (ghrelin and leptin) that make it harder to stay on track. The Importance of Calorie Cycling: I introduce calorie cycling as a powerful strategy to prevent your metabolism from slowing down. I share how incorporating higher calorie “refeed” days can help regulate your metabolism, reduce hunger, and maintain long-term weight loss. Why Strength Training and Protein Are Essential: Discover why eating a high-protein diet and incorporating strength training are critical to keeping your metabolism strong while losing weight. If you've ever struggled with losing weight and keeping it off, this episode will help you understand the science behind why that happens and how you can beat the odds. I've developed my approach to cover all of these factors, and it's worked for thousands of women worldwide. Tune in to learn how to make sustainable, long-term weight loss a reality for you too!   Further podcasts to listen to that I mention: Episode 48: Learn more about the link between cortisol and weight loss, plus my top stress-reducing tips. Click here Episode 87: Thinking of Doing a Fad Diet? Three reasons why cutting calories too low will harm your progress. Click here Episode 65: 7 Fat Burning Reasons to Eat More Protein Click here Episode 124: All your questions about EXERCISE answered! Weight training, fat burning, mistakes and more: Click here   Links: Download my FREE eBook with 4 15 minute meals: click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset  Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe  Explore my recipe eBooks: Click here!  Follow me on instagram: @health_with_bec Visit my website: Click here  

00:00 Intro 01:27 The Theme Of This Episode, Including The Woman That Needs To Hear it   02:40 My Personal Experience With The Strategies I Recommend  05:30 The Importance of Deep Reflection  06:40 How To Practice Deep Reflection  08:12 Why Being Selfish Matters  10:50 My Personal Happiness List  15:00 Why You Have to Be The Detective Of Your Own Life  18:55 How Do You Become The Detective Of Your Own Life  20:58 Understanding Your Why  22:10 How I've Been Implementing These Strategies Recently In My Life 28:50 The Biggest Breakthroughs Often Happen After This … 30:20 My personal why and how it fuels me 32:20 The Importance Of Knowing Your Why  33:40 Why Being “Selfish” Is Actually A Good Thing 40:10 Using Reflection To Become Unstuck 41:00 Episode Wrap Up & Motivational Pep Talk   In today's episode, I felt like I had to continue on with the theme of last weeks to help you even more. I'm diving into a topic that's been incredibly important in my own life—deep reflection and how it can help you achieve your goals, whether it's weight loss, fitness, or any other area. I'm sharing my personal journey and how constantly reflecting on my happiness and tweaking my approach has led me to overcome challenges in both my business and health journey. I hope my experiences will help you do the same! What You'll Learn: Reflecting and Tweaking for Success: Over the years, I've learned that taking time to reflect has been key to finding success in my health and business. In this episode, I'm walking you through how you can regularly assess your life and make small changes to keep progressing. The Power of Being "Selfishly Reflective": To show up fully for others and achieve your own goals, you need to carve out time for yourself. I'm sharing how I prioritize "me-time" and how this has not only improved my business but also my mental and physical health. Being selfish with your time is not a bad thing—it's essential! Breaking Down the Process: When I reflect, I focus on two key areas: Happiness and Energy: I talk about the importance of optimizing your daily routines to make sure you're feeling your best, because when you feel good, everything else becomes easier. Problem-Solving: Life isn't without its roadblocks, and we all have moments where things don't go to plan. I explain how I constantly search for solutions and tweak my approach when something isn't working. Self-Awareness and Goal Achievement: One of the biggest lessons I've learned is the power of self-awareness in staying on track. Whether it's your weight loss journey or another life goal, regular reflection is crucial. I share how I make lists to reflect on what makes me happy and what's holding me back. From there, I test new strategies, learn from mistakes, and continue moving forward. Practical Tips for Deep Reflection and Success: Make time for regular reflection—whether it's an hour daily or a half-day on the weekend. Prioritize the habits that make you feel happy and grounded, like exercise, spending time in nature, and connecting with loved ones. If you're stuck, don't be afraid to try something new—whether that's tweaking your diet, speaking to a professional, or reaching out to your support network. Always remember your "why" and remind yourself of the bigger picture behind your goals. Final Thoughts: If there's one thing I've learned, it's that consistent reflection and a willingness to try new things is essential to achieving big goals. Be kind to yourself, focus on your happiness, and remember—small steps add up over time. Success doesn't happen overnight, but with the right mindset and a reflective approach, anything is possible!   Links: Episode 13: Why Motivation is NOT What You're Looking For. It's This... click here Download my FREE eBook with 4 15 minute meals: click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset  Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe  Explore my recipe eBooks: Click here!  Follow me on instagram: @health_with_bec Visit my website: Click here    

I'm back after taking a much needed break from the podcast! But, I returned from my 3 week trip to Italy and London and felt quite different to how I'd normally feel after travelling... Whilst I felt re-energised from visiting such amazing spots and doing the least amount of work I have EVER done on a holiday, I ended the trip feeling bloated, puffy and heavier. This made it harder for me to feel the same level of motivation that I had for exercise pre the trip. I've also found it so hard to get that creative spark back in me that I usually have (most weeks) for work.  In this episode, I share how and why my eating and drinking habits changed a little bit compared to my usual travels (where I've worked out my healthy balance pretty well & normally return feeling pretty good) and my thoughts on why it's been harder to feel creative for work.  I also offer tips, of course, throughout this podcast on: How to get your motivation and mojo back if you've let any healthy habits slip after a holiday or just a period of zero motivation How to build your healthy habits back up again AND how to ensure they don't fall away again Why it's a GOOD thing to feel crap sometimes from eating foods that you don't normally eat  I think I jump around quite a bit in this epiode because I just had so many thoughts to share, but I really hope that my reflection helps you see that I too am human and the occasional lows in your motivation is normal. I also hope that it encourages you to constanty reflect on WHY you're feeling and acting in certain ways, because without reflection, you can't figure out what changes you need to make in your life! Reaching your goals is ALWAYS about trying new things, failing, getting back up again and learning from past experiences.   00:00 Intro 01:10 Wrap Up Of 2024 Italy Trip + Why This Trip Was Different 03:45 A Vulnerable Share About Why This Episode Was Hard To Record 06:12 Discussing What This Episode Is About & Why It's Important 07:56 Why Didn't I Stay On Track With My Healthy Habits This Trip? 16:43 A Reminder About My Own Personal Health/ Weight Loss Story  24:12 The Main Point Of This Podcast 25:20 How To Rebuild Habits & Regain Motivation 30:30 What I've Been Doing To Get Back Into A Healthy Routine With Food & Exercise 34:58 The Importance Of Maintaining Habits Whilst Away/ On Holidays  39:08 What I Always Encourage You To Do When You Feel ‘Off' After Losing Momentum   Further links & resources: Podcasts where I talk about how I eat when I travel to keep my balance: 158: (Replay) How to indulge with balance and quit the ‘all or nothing mentality' when you go on holidays! 149: Maintaining my eating and fitness balance when I travel (and eat out at every meal) 110: Tips For Eating With Balance When Travelling 80: My Italian Trip (PART 2): Eating with Balance, Maintaining my Weight , Gluten & Food Sensitivities   Download my FREE eBook with 4 15 minute meals: click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset  Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe  Explore my recipe eBooks: Click here!  Follow me on instagram: @health_with_bec Visit my website: Click here    

Breakout after flying?   It's definitely a thing! Especially if you're acne or breakout prone like me. In this episode, I share what I did in the 48 hour lead-up to my long-haul flight to Italy (tonight!!) and what I'll be doing on the plane to prevent some big angry pimples landing on my face in Italy! I also talk about: Why breakouts form when flying What I'm taking on the plane and in my suitcase The importance of hydration when you are acne prone My own acne journey and a few reasons why it occurred 4 years ago and how I manage it now to (touch wood) have the best skin I've had, breakout wise, in my whole life for the past 2 years! 00:00 Intro 02:16 Thank You To Podcast Listeners 03:30 Personal Update + Podcast Break Announcement  06:06 Backstory of Acne Prone Skin  09:18 Why Flying Causes Congested Skin? 09:38 Bec's Skin Specialist  10:14 Skin Hydration 11:58 Exfoliation  12:38 Current Skincare Routine  13:30 Skincare Routine Whilst Flying  15:08 Bonus Skincare Tips  17:30 Diet & Skincare   Links: Podcasts about my acne healing journey, periods, hormones and more: Episode 90: How to minimise pms weight gain & other side effects, the power of tracking, my own unusual experience) Episode 89: The skincare changes that were the answer to healing my acne Episode 18: My skin transformation and excess oestrogen journey   Download my FREE eBook with 4 15 minute meals: click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset  Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe  Explore my recipe eBooks: Click here!  Follow me on instagram: @health_with_bec Visit my website: Click here  

(In the intro of this episode, I have a HUGE announcment & a special present for you to celebrate!!!!!)... Do you relate to any of these scenarios? Are you someone that's stuck in the cycle of following a diet or cutting your calorie down  but you keep putting the weight back on after you lose it? Maybe you feel results for a short term period, but a holiday comes and you totally give up and then return to your old habits? Jess, mum of 3 from Melbourne said yes to all of the above before finding me and starting my 3 Week Body Reset, followed by the Health With Bec Tribe. But now, she's lost just under 20 kgs (!!) over the last 12 months without finding it hard AND has enjoyed the process, loved the food, been on holidays, hasn't felt hungry and works it in well with her family life and full time work..  I had to get her on the podcast to share her story and tips here to inspire you to also lose weight sustainably. There are some amazing tips here for the women on my programs too!! Especially if you're also a mum. If Jess can do it, so can you.   00:00 Intro + Exciting Podcast Announcement 03:44 Exclusive Listener Discount For All HWB Programs & eBooks (Until Monday 5th August 2024)  06:18 An Introduction To Triber Member, Jess Dean  07:32 Her Incredible Results To Date  08:55 Before Joining The 3 Week Body Reset …  10:13 Other Diet Attempts In The Past 12:58 Why The 3 Week Body Reset? 14:40 The Driving Force To Continue With The Health With Bec Approach  18.50 Navigating The 3 Week Body Reset With Young Kids 21.12 Following Meal Plans & Choosing Favourites 22:50 Motivations To Stay Consistent  24:35 Positive Side Effects/ Positive Changes  26.45 Tips & Ideas For Lunches & Dinners 29:00 Planning & Prepping On The Weekends  30:48 Advice To Other Women Who Are Feeling A Bit Stuck & Defeated?   Links: Download my FREE eBook with 4 15 minute meals: click here   Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset (Limited time code 1MBBWB for 20% off! Ends Monday August 5 midnight)   Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe (Limited time code 1MBBWB for 20% off! Ends Monday August 5 midnight)   Explore my recipe eBooks: Click here! (Limited time code 1MBBWB for 20% off! Ends Monday August 5 midnight)   Follow me on instagram: @health_with_bec

If you're eating clean, exercising and feeling like you're trying it ALL, yet the scales aren't moving or you've hit a plateau, there is a super common mistake that I have seen many women make that is holding them back. In this episode, I will share what it is and give you practical solutions so that you CAN see results from your hard efforts!   00:00 Intro 02:40 Who This Podcast Relates To & The Woman That Health With Bec Aims To Help 05:20 Bec's Personal Experience With Weight Loss/ Weight Maintenance  06:30 What You Might Be Missing If You're Not Getting Weight Loss Success 07.10 Calorie Misinformation/ Confusion On The Internet 08.28 Additional Episodes On Calorie Counting & Calorie Tracking Apps  09.25 The Science Behind Weight Loss  10.50 How Not Counting Calories Could Be Slowing Weight Loss Results 13.12 Eating With Balance & The Health with Bec Approach 16.38 How To Ensure You Are Staying In A Calorie Deficit 17.52 How To Track & Count Calories Without Obsession & Overwhelm 21.26 Advice For Women In The 3 Week Body Reset & Health With Bec Tribe 25.58 Reminder To Those Trying It All But Struggling To See Weight Loss Success   Links: More podcasts to help you learn about calorie deficits and 80/20 living: #120: Is calorie counting & using the apps ACTUALLY useful? What are the pros and cons?  #119: How to actually 80/20 and quit the 'all or nothing' cycle to lose weight effectively 87: Thinking Of Doing a Fad Diet or Cutting Calories Super Low? 3 Reasons Why This Will HARM Your Progress! Podcasts that share my own gut health & slow thyroid journey:  #129: Why you should never stop searching for answers. My vulnerable gut & dieting journey and how it lead to a life-changing approach for both myself and thousands of women) Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Explore my free recipes & website: Click here  Follow me on instagram: @health_with_bec Download my FREE eBook with 4, 15 minute meals: click here        

00:00 Intro 03:39 Sharing Podcast Review Related To A Previous Inspiring Episode 07:28 New, Exciting Afterpay Announcement  08:50 Mistake #1: You're Not Spending Some Alone Time With Yourself 14:15 Mistake #2: You're Not Saying No And Setting Boundaries With Yourself 22:40 Mistake #3: You Are Avoiding The Hard Things 27:56 Mistake #4: You're Winging It And Doing No Planning 32:35 Mistake #5: You're Not Prioritising The Right Things 36:43 Wrap Up Of This Episode 37:08 The Importance Of Understanding Your Why 38:40 A Podcast Recommendation To Help You Discover Your Why    Feeling stuck? Unable to take those daily steps that you KNOW you want to take to get closer to that goal? If so, there truly can be so many things in your day-to-day life that can hinder your growth & motivation that you may not be aware of. The way you live out every day of your life, the choices you make, the boundaries you set, the priorities you make, your mindset… it's all up to you. And, they can either keep you stuck and constantly thinking “why am I not achieving what I want?” OR propel you forward, slowly, day after day to get you to the goal you've set or the dreams that you have for yourself. So, in todays episode, I'm sharing 5 lifestyle choices and mindsets that keep you stuck and HOW to flip them on their head so that you CAN feel more motivated and inspired to take aligned action and take those steps that bring you towards your goal - whether it be weight loss, fitness or your career. Growth isn't easy and that's why people who have what you want don't have it easy either. What they DO have is commitment to tweaking their lifestyle and mindset daily to work FOR them and not against them so that they can get through the growing pains that are inevitable with change. Lots of tough love, inspiring words of motivation & vulnerability in this episode and I hope it helps you!   Links: The episode with Anneke: #134: From addiction to balance, Anneke's 40 kg loss and transformative journey to healing, love, fitness and happiness! The episode on discovering and finding out your WHY: #13: Why Motivation is NOT What You're Looking For. It's This … Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Explore my free recipes & website: Click here  Follow me on instagram: @health_with_bec Download my FREE eBook with 4, 15 minute meals: click here    

Weight loss isn't as simple as cutting your calories and exercising more. There is SO much more to consider! Here, I share 6 things to keep in mind and always remember that can dramatically hinder your weight loss efforts if you forget to implement them!   Links mentioned: Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Explore my free recipes & website: Click here  Follow me on instagram: @health_with_bec Download my FREE eBook with 4, 15 minute meals: click here Morlife Deep Sleep Remedy drink (enter code healthwithbec at checkout for 15% off): click here   More podcasts on gut health: #41: Confusion with Gluten be Gone! #42: Confusion with Gluten be Gone - Part 2. Your Questions Answered! #40: Have IBS? The Advice That Works for 8/10 Women That No One Tells You #76: (Part 1) A Vulnerable Deep Dive Into My EXACT Gut Healing Journey & How You Too Can Fix Yours! #77: (Part 2) A Vulnerable Deep Dive Into My EXACT Gut Healing Journey & How You Too Can Fix Yours!   More podcasts on sleep: #35: Can Sleep Loss Make You Gain Weight?   More podcasts on stress: #48: The Link Between Stress and Weight and My Top 13 Tips to Get Yours Under Control!   More podcasts on exercise: #131: 7 simple tips to stay motivated and consistent with exercise and see the results you're after! #124: All your questions about EXERCISE answered! Weight training, fat burning, mistakes and more #33: Could Overexercising Be The Cause of Your Weight Gain?   More podcasts on calories and how to know if you're eating enough: #87: Thinking Of Doing a Fad Diet or Cutting Calories Super Low? 3 Reasons Why This Will HARM Your Progress!   More podcasts on how to eat with balance (80/20): #10: How You CAN Lose Weight Whilst Eating Out #12: Does Alcohol *Really* Slow Down Weight Loss? #149: Maintaining my eating and fitness balance when I travel (and eat out at every meal) #110: Tips For Eating With Balance When Travelling #80: My Italian Trip (PART 2): Eating with Balance, Maintaining my Weight , Gluten & Food Sensitivities  

Have sugar cravings at night time that you can't kick? Those after dinner sweets can really wreck havock on your progress if you are committed to reaching and maintaining your healthy weight. This episode will provide you with lots of ideas to help!   Links mentioned: Buy my Eat Cake Lose Weight eBook: Click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Explore my free recipes & website: Click here  Follow me on instagram: @health_with_bec Read my other blog and listen to my podcast on sugar craving tips: Click here Download my FREE eBook with 4, 15 minute meals: click here Morlife Deep Sleep Remedy drink (enter code healthwithbec at checkout for 15% off): click here Before You Speak coffee (enter code healthwithbec at checkout for 10% off): click here

Another huge dose of mindset and motivation in this episode for you! Because… without the mindset, the actions that you need to take consistently to get you to where you want to be is pretty damn hard. Mindset first, actions second. This episode brings you 3 of my most effective, actionable things that you can do to train your brain to take those daily steps far more easily so that you can reach that goal.   Links: Download my FREE eBook with 4 15 minute meals: click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Explore my free recipes & website: Click here  Follow me on instagram: @health_with_bec

After just returning from a quick holiday in Bali, so many of you were curious about how I eat when I'm there. And, how I prevent that ‘all or nothing' mentality that I used to absolutely experience for years until I found my balance. Because I went to Bali twice last year (in 2023) and recorded a podcast allll about how I eat with balance after one of the trips, it felt silly to re-record one and repeat everything! So, I want to share the replay of the episode with you today. It IS possible to indulge and enjoy yourself when you travel without feeling like you've gone 10 steps backwards with your health when you return home.   Links: Download my FREE eBook with 4 15 minute meals: click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Explore my free recipes & website: Click here  Follow me on instagram: @health_with_bec    

In this episode, I have Elisha Casagrande join me to talk very openly and vulnerably about her alcohol reduction journey after the diagnosis of her husbands cancer.   Elisha is a PT and Health & Style Coach who loves empowering women to look as good as they feel. She has also recently joined my team, after being been a member inside my membership, the Health With Bec Tribe since the very beginning, 4 years ago, and lives and breathes the Health With Bec life.   Despite her being extremely healthy, she shares how the birth of her two children sparked anxiety which lead to having a drink every night, and then how her husbands sudden diagnosis of cancer 6 years ago, when the kids were only 2 and 5, lead to her alcohol habit increasing immensely. But, she overcame it in about 12 months, using strategies that she very openly shares and now manages her alcohol in a very balanced way.   Her story to overcoming the habit of her nightly excessive drinking is extremely inspiring and I know it will help anyone who is looking to reduce their alcohol consumption or break any habit that may not be serving you!   It's also an honest story to normalise the challenges in life and how sometimes, even the healthiest people go through challenges and stages where one art of their healthy habits falls to the side - despite how healthy or put together they seem from the outside.   I hope you enjoy our chat as much as I did! Links: Download the Mind The Sip app: click here Read Quit Like A Woman: click here Follow Elisha on instagram: feelbelook Download my FREE eBook with 4 15 minute meals: click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Explore my free recipes & website: Click here  Follow me on instagram: @health_with_bec  

Join me in this super quick episode to hear from my team while we were down south on our work retreat! I asked them all: 'What is your best tip to staying on track with your health with your extremely busy life?' They are all members of the Health with Bec Tribe and have all been so for 1-3 years. Which one will you implement into your life?   Links: Download my FREE eBook with 4 15 minute meals: click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Explore my free recipes & website: Click here  Follow me on instagram: @health_with_bec  

Want that thing SO badly, but feel stagnant and like you're not seeing the results you'd like? You might not be doing this vital thing... I personally do it every single week (sometimes far more than that) and I swear by it. It's a necessity if you want to propel forward in life and reach any goal instead of staying stuck where you are.   Download my FREE eBook with 4 15 minute meals: click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Explore my free recipes & website: Click here  Follow me on instagram: @health_with_bec

We all know how challenging it can be to stay consistent with the things that we KNOW we should be doing daily to reach our goals. So, today, I want to share 8 of my best tips with you to help you optimise your motivation each day so that you can reach your goals faster and with more ease!   Links: Podcast on sleep: Episode 35: Can Sleep Loss Make You Gain Weight?  Download my FREE eBook with 4 15 minute meals: click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Explore my free recipes & website: Click here  Follow me on instagram: @health_with_bec      

I get questions from women on my programs all the time such as: - ‘Isn't soy bad for your hormones? - ‘Isn't soy bad for your thyroid?   So, I want to clear the confusion about soy up here and also delve into the health benefits so that you can make your own informed choices as you continue to embark on your healthy eating journey!   Links: Download my FREE eBook with 4 15 minute meals: click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Explore my free recipes & website: Click here  Follow me on instagram: @health_with_bec

In this episode podcast, I'm filling you in on a SUPER EXCITING new food product that I have just lauched in collaboration with Morlife, a brand that I've been parterened with for over 6 years.  I've been eating them SO MUCH, mainly for breakfast and sometimes lunch... It's made in minutes and I know you guys will love them as much as I do! I will talk you through: When to eat them If they will suit your lifestyle / dietary preferences How they will assist in your weight loss journey Why I love Morlife What other Morlife products I regularly consume The benefits inside the mug cakes and who they will suit If they will affect your bloating? Creative ways to eat them / what to top them with!   Links: Head to the Morlife website to shop now: Click here (enter code healthwithbec for 15% off) Download my FREE eBook with 4 15 minute meals: click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Explore my free recipes & website: Click here  Follow me on instagram: @health_with_bec  

Today, I'm getting vulnerable on Body Bites with Bec and totally changing the tune.   I wanted to share the story about how I (nearly) finished building an app last year (an entire 11 month project, self funded and countless hours) only to have it fail, hire lawyers to help me and begin a legal case (that's still going...) and decide to restart the entire process, from the beginning, with a new team, from scratch

So, you've counted calories to a tee, eat extremely well and exercise but SOMETHING isn't adding up... There are so many different confounding factors that affect women's metabolisms and their ability to burn fat. Here are 5 situations that you may not have considered before that can dramatically affect your ability to lose weight and keep you stuck at a dreaded plateau!   Links mentioned: Read the full blog post for this podcast here See my list of highly recommended integrative doctors here Learn more about the link between food sensitivities and weight here AND listen to episode 26  Learn more about the thyroid in episode 38 Learn more about optimising your gut health and my best tips with this blog here Download my FREE 50 weight loss tips PDF checklist with my bonus sleep tips here Read all about my programs to help you slim down without the hunger here Follow me on instagram here! 

It IS possible to indulge and enjoy yourself when you travel without coming home with that treaded feeling like you've gone 10 steps backwards with your health when you return home.   I've just returned from 11 days of travel through Sydney, Queensland and Melbourne and today, I'm going to share how I maintain my balance with my eating and exercise when I'm away (and eating out at every meal) with some super actionable tips for you.   This podcast will help you shift that 'all or nothing' holiday mindset that is so common and that I personally used to experience myself!   Links: Download my FREE eBook with 4 15 minute meals: click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Explore my free recipes & website: Click here  Follow me on instagram: @health_with_bec   Before you speak coffee (enter healthwithbec at checkout for 10% off): Click here Morlife website(enter healthwithbec at checkout for 10% off): : Click here Podcast on sleep:  #35: Can Sleep Loss Make You Gain Weight? More podcasts on exercise:  #131: 7 simple tips to stay motivated and consistent with exercise and see the results you're after! #124: All your questions about EXERCISE answered! Weight training, fat burning, mistakes and more More podcasts on travel: #80: My Italian Trip (PART 2): Eating with Balance, Maintaining my Weight , Gluten & Food Sensitivities #110: Tips For Eating With Balance When Travelling

Do you ever feel like: You start the day or week wanting to be healthy but you feel too busy, stressed and flustered to get a healthy meal on the table for yourself? Maybe you pick at the kids leftovers, make yourself a sandwich for dinner or throw some crackers in your mouth because running around for the kids and getting them ready for bed just TOO hectic? You just don't think it's possible to make time for yourself right now? You don't have time to exercise? If you're relating, this episode is for you. Kat has been working for me, full time now, for 2.5 years. And, she has 2 young kids AND is a a body pump instructor. It's safe to say her life is extremely busy. I honestly call her a superwoman ALL the time

Worried you're going to go OTT over Easter and binge on all the chocolate and hot cross buns? Want to try to prevent this so that you can eat with a little more balance, prevent the huge binges and wake up when Easter is over feeling great instead of heavy, bleh, bloated and 10 steps behind? This episode is for you!   Links: My hot cross buns recipe (+ 3 free chocolate recipes to download): click here My podcast on alcohol tips: Episode 54 Download my FREE eBook with 4 15 minute meals: click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Explore my free recipes & website: Click here  Follow me on instagram: @health_with_bec      

Feel like you want to get back into your healthy routine or change a habit and you just CAN'T find the motivation to start? You keep saying 'next Monday' but it never happens? Or, do you do what you say you're going to do for a few days or maybe even a week, but then give up again and can't stay consistent? There are 3 key things that you could be doing wrong that keep you here. In this episode, I'll share the mistakes, plus give my solutions to help you out of these situatoins so that you CAN do what you're wanting to do and achieve what you want to achieve. I hope this helps you!     Links: Download my FREE eBook with 4 15 minute meals: click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Explore my free recipes & website: Click here  Follow me on instagram: @health_with_bec

Do you get to 3 pm and crave sweets to get you through the arvo? Do you try, oh so hard to eat well all day but then find yourself binging on all the wrong things come dinner time? Do you WISH you could stop this so that you could actually stop caving all the time and see some progress? You can! But there's something that needs to happen first.... What's most likely holding you back here is an addiction to sugar.  Those pesky sugar cravings make it so incredibly hard to stick with a weight loss plan when they're around! So, how can you manage them? Or, how can you totally eradicate them? Here are my 12 best tips to cut your sugar cravings so that you can finally stay consistent with your efforts and see the results you deserve!   Links: Download my FREE eBook with 4 15 minute meals: click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Explore my free recipes & website: Click here  Follow me on instagram: @health_with_bec  

Today, I'm answering a series of questions that I was asked by one of the members in the Health with Bec Tribe. This was her message to me: "I want to ask advice about how to stay on track? In particular how to build self discipline? When you where researching your gut health, how did you let go of old habits? How did you consistently stop an emotional binge? Do you have any tips on how to strengthen self discipline? I seem to start well and keep reverting back to old habits either due to stress, emotions, monthly cycle….."   I answer this by sharing about my own, personal journey and the 5 most effective things that have helped me!   Links: Download my FREE eBook with 4 15 minute meals: click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Explore my free recipes & website: Click here  Follow me on instagram: @health_with_bec   Other podcasts of mine that relate to this topic and will help you more: #140: My top 6 tips to quit the 'all or nothing', yo-yo dieting patterns and build consistent habits that bring RESULTS! (Even when you travel) #130: How to STOP giving up on your dieting attempts and release the guilt when you 'slip up' #126: 4 Tips To Reduce Binge Eating Patterns #116: Keep giving up? Implement this one change to stay consistent #13: Why Motivation is NOT What You're Looking For. It's This...   Other podcasts of mine about my health journey: #76: (Part 1) A Vulnerable Deep Dive Into My EXACT Gut Healing Journey & How You Too Can Fix Yours! #77: (Part 2) A Vulnerable Deep Dive Into My EXACT Gut Healing Journey & How You Too Can Fix Yours! #1: Who am I? My Gut Healing and Diet Journey        

Do you relate to any of these scenarios? Are you someone that's stuck in the cycle of following a diet (maybe mine, your own or another companys) but you keep putting the weight back on? Maybe you feel results for a short term period, but a holiday comes and you totally give up and then return to your old habits? Or, maybe you're older than 50 and keep telling yourself that it's impossible to lose weight at this age? Melinda, 55 from Melbourne said yes to all of the above before finding me and starting my 3 Week Body Reset, followed by the Health With Bec Tribe. But now, she's lost 21 kgs without finding it hard AND has enjoyed the process, loved the food, hasn't felt hungry and she's maintained her loss for over 3 months now... it's the best she's felt since her early 20s!! She shares her story and tips here to inspire you to also lose weight sustainably. There are so many tips here for the women on my programs too!! If Melinda can do it, so can you.   Links: Download my FREE eBook with 4 15 minute meals: click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Explore my free recipes & website: Click here  Follow me on instagram: @health_with_bec   Fasting resources mentioned Download my Fasting Freebie: Click here #15: 2 Proven and Profound Fat Burning Benefits of Intermittent Fasting #16: Intermittent Fasting Do's and Don'ts and Your Questions Answered!  

Life's full of ups and downs. I've personally gone through a down in the last week, yet I've still stayed strong to show up for work and stay committed to my healthy habits in the best possible ways that I can. In this episode, I want to share 4 key things that I do that help me still show up for myself and my goals, whilst equally navigating a challenge so that I don't 'throw in the towel' for an entire week or longer. I hope this inspires you if you are going through a tough time (or for the next time you hit one!)   Links: Download my FREE eBook with 4 15 minute meals: click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Explore my free recipes & website: Click here  Follow me on instagram: @health_with_bec

Do I believe in morning routines? Not strict ones to be honest, I'll explain why in this episode. But, I do try to do these things (or at least most of them) nearly every single work morning. To reach our goals, we know that we need to stick to our intentions that we set for the day - and the happier and more motivated we feel, the EASIER it is to do what we KNOW we need to do. Setting your morning up correctly can seriously help here. If I miss one of these things, I often feel it trickle into my day and it leads me to feel anxious and unfocussed. I hope you enjoy this episode and consider bringing these things into your morning too, they are honestly achievable in some small way for EVERYONE! Links: Before You Speak Coffee (code healthwithbec at checkout for %): Click here Download my FREE eBook with 4 15 minute meals: click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Explore my free recipes & website: Click here  Follow me on instagram: @health_with_bec  

Are you trapped in that cycle where you restrict through the week only to binge on weekends? Perhaps you keep trying fad diets only to gain all the weight back a few weeks later? Or, maybe you feel like you eat SO well when you're in your routine at home, but then as soon as you travel you overeat and come back feeling 5 kgs heavier, bloated and bleh? Often, this can happen from having an ‘all or nothing' mindset - and it can be hard to get out of. I used to be there in my early 20s and it wasn't fun! I found it so hard to be consistent with my healthy habits over the weekends or when I went away. This pattern that never brings steady, long term weight loss and maintenance OR allows you to enjoy life. This episode will help you with my very best tips to help YOU find balance, keep up your healthy habits up consistently, week after week and get rid of that all or nothing, binge/restrict, yo-yo dieting loop so that you CAN find that food freedom and see steady, sustainable RESULTS!   Links: Download my FREE eBook with 4 15 minute meals: click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Explore my free recipes & website: Click here  Follow me on instagram: @health_with_bec     Further episodes that will help you with this topic that I mentioned: More on calorie deficits: #120: Is calorie counting & using the apps ACTUALLY useful? What are the pros and cons? More episodes on exercise: #124: All your questions about EXERCISE answered! Weight training, fat burning, mistakes and more #131: 7 simple tips to stay motivated and consistent with exercise More on quitting the yo-yo dieting: #126: 4 Tips To Reduce Binge Eating Patterns #119: How to actually 80/20 and quit the 'all or nothing' cycle to lose weight effectively More on how I eat with balance when I travel: #110: Tips For Eating With Balance When Travelling   More on building healthy habits that STICK: #101: Getting Back on Track & How To Create Habits That ACTUALLY Stick and Produce Results! #102: The Exact 7 Daily Habits That Women Inside My Membership Have Shared to Achieve Long Term Weight Loss Success

With all the noise out there surrounding weight loss and health, it can be easy to forget the MAIN principles and the most effective ways to lose weight that actually work and are proven by science time and time again. People are becoming stuck on things like: How many times a week for red meat? What plant milk is best? Should I go vegan?  What time of the day should I eat? Whilst it's good to be health concious, sometimes these nitty gritty little things don't REALLY matter. What matters most is the proven, overarching facts that often people forget when they are narrowed in on such tiny aspects of dieting and forgetting about the bigger picture. SO, I'm here to remind you of some of the things that ACTUALLY work, because people seem to forget!   Links: As promised in the episode, I have far more podcasts that delve into each tip below: More on calorie deficits: #120: Is calorie counting & using the apps ACTUALLY useful? What are the pros and cons? More on protein needs: #65: 7 (Fat Burning) Reasons To Eat More Protein More on exercise and strength training: #124: All your questions about EXERCISE answered! Weight training, fat burning, mistakes and more More on sugar cravings, keeping blood sugars low and low carb diets: #105: Tried Everything and Can't Shift Weight? 4 Reasons You May Want to Try a Low(er) Carb Diet #46: 12 Scientifically Proven Ways to Cut the Sugar Cravings and Lose Weight for Good! #20: 7 Common Low Carb Mistakes That May Be Sabotaging Your Success #5: 9 Proven Benefits of Cutting the Carbs and Eating More Fat #7: Keto Vs Low Carb - and More Myths Debunked   More of importance of sleep and my best tips: #35: Can Sleep Loss Make You Gain Weight?   Links: Download my FREE eBook with 4 15 minute meals: click here Start your weight loss journey now: 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Explore my free recipes & website: Click here  Follow me on instagram: @health_with_bec