Mindfully Well with Mel

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Follow Alisa on Instagram: https://www.instagram.com/alisadilorenzo/Follow Alisa and Tony: https://www.instagram.com/oneextraordinarymarriage/Keywordsmenopause, midlife, emotional health, women's health, community support, empowerment, hormonal changes, relationships, identity, journalingSummaryIn this conversation, Melissa Eich shares her insights on navigating menopause and midlife, emphasizing the importance of community, emotional health, and proactive wellness. She discusses the often hidden conversations surrounding menopause, the emotional and relational impacts it has on women and their marriages, and the need for open dialogue about these experiences. Melissa encourages women to embrace their journey, seek support, and redefine their identities during this transformative time.Chapters00:00Navigating Midlife: A Personal Journey02:50The Hidden Conversations of Menopause06:07Understanding the Emotional Impact of Menopause08:59Proactive Health: Hormones and Wellness11:47The Importance of Community and Support15:07Redefining Relationships During Menopause17:58Empowerment Through Knowledge and Conversation20:52Journaling and Identity in Transition23:46Embracing Change: A New Chapter26:46Finding Joy in Imperfection29:55The Goal: Empowerment and Connection

Follow Lisa on Instagram! https://www.instagram.com/synergytrichology/ Facebook: Synergy TrichologyFacebook group: Synergy Hair Loss Support and solutionsWebsite: https://synergytrichology.co.uk/SHOW NOTESKeywordshair loss, women's health, trichology, nutrition, hormones, emotional impact, scalp health, hair treatments, myths, successSummaryIn this conversation, Lisa West, a trichologist with over 40 years of experience in hairdressing, discusses the complexities of hair loss, particularly in women. She emphasizes the importance of understanding the underlying causes of hair loss, which often relate to nutrition, hormones, and emotional well-being. The discussion also covers common myths about hair loss, the significance of scalp health, and the role of various treatments, including pharmaceuticals. Lisa provides insights into how women can better manage their hair health, especially during hormonal changes, and encourages seeking professional help early on.TakeawaysHair loss is often a reflection of internal health issues.Nutrition, particularly protein and vitamins, is crucial for hair health.Many women experience hair loss during perimenopause due to hormonal changes.Stress and sleep significantly impact hair loss.Biotin deficiency is rare in the Western world; focus on overall nutrition instead.Vitamin D is essential for hair growth and often overlooked.Quick fixes for hair loss are usually ineffective; patience is key.Scalp health is as important as hair health; avoid over-oiling.Seek professional help early to address hair loss effectively.Success in hair recovery can mean stopping further loss, not just regrowth.

Join the Gut Health Reset! https://mindfullywell.com/gut-resetKeywordsgut health, probiotics, digestion, hormones, metabolism, bloating, food sensitivity, stress management, nervous system, detoxificationSummaryIn this conversation, Melissa Eich delves into the critical role of gut health in overall well-being, discussing how it impacts hormones, metabolism, and mood. She shares her personal struggles with gut issues, emphasizing the importance of understanding symptoms like bloating and fatigue. The discussion highlights the connection between gut health and stress, explaining how the nervous system affects digestion. Melissa also introduces her 21-day gut health reset program, aimed at helping individuals improve their gut health through dietary changes and stress management techniques.TakeawaysGut health is crucial for overall well-being.Bloating can indicate gut distress, not just body fat.Food sensitivity tests can often lead to confusion.Brain fog may be linked to gut health issues.Fatigue after eating can signal poor digestion.Gut health affects hormone balance and metabolism.Sugar cravings may indicate an imbalance in gut bacteria.Stress impacts gut health through the nervous system.A holistic approach is necessary for gut health.The 21-day reset program offers a structured way to improve gut health.

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Learn more and join Mindfully Well! https://mindfullywell.com/mindfully-wellGrab the Nourish & Go Menu - 13 weeks of simple, prepped and healthy food this summer: https://mindfullywell.myflodesk.com/nourishandgoSummaryIn this conversation, Melissa Eich explores the pervasive issue of perfectionism, its roots in societal conditioning, and its detrimental effects on health and well-being. She discusses how perfectionism manifests in behaviors such as micromanaging food and exercise, leading to self-sabotage and emotional distress. Eich emphasizes the importance of recognizing these patterns, understanding the role of the nervous system, and learning to embrace imperfection as a pathway to healing and personal growth. She encourages listeners to practice self-trust, prioritize rest, and make small, manageable changes towards a healthier mindset.Chapters00:00 Understanding Perfectionism and Its Roots02:02 The Impact of Perfectionism on Health06:54 Recognizing Symptoms of Perfectionism12:46 The Cycle of Self-Sabotage17:59 The Importance of Rest and Recovery21:42 Deconditioning from Perfectionism27:25 Embracing Imperfection for Progress

Follow me on Instagram! www.instagram.com/melissa_eichSummaryIn this episode, Melissa Eich discusses the pitfalls of strict dieting and the importance of creating a sustainable lifestyle that aligns with one's body and nervous system. She emphasizes that safety and control are not the same, and that true empowerment comes from nourishing the body, understanding its signals, and allowing for rest. The conversation encourages listeners to focus on small, manageable changes rather than restrictive plans, ultimately leading to a healthier relationship with food and self.Chapters00:00The Illusion of Control in Dieting07:35Creating a Sustainable Lifestyle11:59Understanding Your Body's Signals17:37Empowerment Through Nourishment and Rest

www.mindfullywell.comFollow me on Instagram! https://www.instagram.com/melissa_eich/Snag one of the Mothers Day Specials (DUTCH testing + Review + Recommendations) https://labs.rupahealth.com/store/storefront_V4LlVd4SummaryIn this episode of Mindfully Well, Melissa Eich explores the concept of 'trusting the process' in personal growth and wellness. She discusses the frustrations that often accompany this phrase, especially when results seem distant. Melissa emphasizes the importance of measuring progress beyond just numbers, aligning actions with deeper goals, and navigating emotional responses to change. She encourages listeners to see the bigger picture and to trust themselves throughout their journey, highlighting that true transformation requires patience and self-awareness.TakeawaysTrusting the process is a mindset shift, not just a phrase.Measurement of progress should include various metrics, not just weight.Align your actions with your true goals for meaningful change.Emotional discipline is crucial in navigating personal growth.Safety within oneself is essential for transformation.The brain resists change due to fear of the unknown.Finding joy in the journey is more important than immediate results.Visualizing your future self can guide your current actions.Patience is key in allowing transformation to unfold.Trusting yourself is the ultimate goal of the process.Chapters00:00Understanding 'Trust the Process'03:11The Importance of Measurement in Progress06:17Aligning Actions with True Goals10:13Navigating Emotional Responses13:04Seeing the Bigger Picture

Learn more about Mindfully Well here: https://mindfullywell.com/mindfully-wellThanks for listening! See you next week for another episode of Mindfully Well with Mel.

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JOIN ME for the FREE Inevitable Weight Loss Series: https://mindfullywell.com/inevitableFollow me on instagram: https://www.instagram.com/melissa_eich/

www.mindfullywell.comJoin the FREE Inevitable Weight Loss Series! http://mindfullywell.com/inevitableSHOW NOTESSummaryIn this episode, Melissa Eich discusses the complexities of perimenopause and hormonal imbalances, emphasizing the emotional and physical challenges women face during this transition. She clarifies the differences between perimenopause and hormonal imbalance, explores the impact of these changes on weight gain, and stresses the importance of listening to one's body. Melissa advocates for personalized approaches to health and wellness, moving away from generic solutions to address individual hormonal needs.TakeawaysYou're likely in perimenopause or experiencing hormonal imbalance.Perimenopause is a natural transition that can last for years.Hormonal imbalance can occur at any age, not just during perimenopause.Weight gain during perimenopause often occurs around the midsection.Your body is trying to protect you by storing fat around the middle.Hormonal signals are complex and require a nuanced approach.Eating less and exercising more may not be effective during this phase.Understanding your body's signals is crucial for effective health strategies.Generic solutions often fail; personalized approaches are necessary.You are not broken; your body is responding to hormonal changes.Chapters00:00Understanding Hormonal Changes03:27Perimenopause vs Hormonal Imbalance10:16Weight Gain Patterns and Hormonal Influence18:34Listening to Your Body's Signals27:59Finding the Right Solutions for YouKeywordsperimenopause, hormonal imbalance, weight gain, women's health, menopause, estrogen, progesterone, body composition, hormone testing, health strategies

www.mindfullywell.comJoin the Inevitable Weight Loss Series! http://mindfullywell.com/inevitableSummaryIn this episode of Mindfully Well, Melissa Eich discusses the concept of resilience in women over 35, focusing on the impact of declining estrogen levels on physical and mental health. She explains how hormonal changes affect recovery, metabolism, and emotional resilience, and offers insights into rebuilding resilience through lifestyle changes. The conversation emphasizes the importance of understanding these changes to navigate midlife health challenges effectively.Chapters00:00Understanding Resilience in Women Over 3502:38The Role of Estrogen in Women's Health14:52Signs of Declining Resilience21:26Resilience and Weight Loss Resistance27:25Building Resilience for a Healthier Future

www.mindfullywell.comJoin the Inevitable Weight Loss Series! http://mindfullywell.com/inevitableSummaryIn this episode of Mindfully Well, Melissa Eich explores the hidden connection between daily stress and metabolism, particularly how stress can sabotage weight loss efforts. She discusses the common stressors in daily routines, especially in the mornings and evenings, and offers practical strategies for managing stress and improving overall well-being. The conversation emphasizes the importance of self-care, nutrition, and sleep in achieving a healthier lifestyle.TakeawaysStress can be a hidden factor affecting weight loss.Daily routines often contribute to increased stress levels.Morning and evening are critical times for stress management.Small strategic shifts can transform energy and clarity.Cortisol responses can be triggered by everyday stressors.Weight loss resistance is linked to chronic stress.Prioritizing sleep is essential for recovery and metabolism.Time management can help reduce morning stress.Meal prep can ease evening stress and promote healthier eating.Shifting your perception of stress can improve overall well-being.Chapters00:00Understanding the Hidden Stressors02:55Daily Routines and Stress Management12:02Strategies for a Calmer Morning20:49Evening Routines and Prioritizing Sleep

www.mindfullywell.comJoin the Mindfully Well waitlist! https://mindfullywell.myflodesk.com/aprilwaitlistSummaryIn this episode of Mindfully Well, Melissa Eich addresses the common struggle of weight loss resistance faced by many women, particularly in midlife. She shares her personal journey and the hidden factors contributing to this issue, emphasizing the importance of a holistic approach that encompasses physical, emotional, and mental health. Melissa discusses the roles of inflammation, stress, and mindset in weight loss resistance, providing insights and practical tips for listeners to overcome these challenges and achieve their health goals.Chapters00:00Introduction to Weight Loss Resistance02:55Melissa's Personal Journey05:55Understanding Weight Loss Resistance Factors09:01The Importance of a Holistic Approach12:12Inflammation and Its Impact15:02The Role of Stress in Weight Loss20:05Mindset and Weight Loss Resistance

www.mindfullywell.comSummaryIn this conversation, Coach MJ shares her journey from struggling with weight loss to becoming a life coach specializing in helping women overcome overeating and build healthier relationships with food. The discussion covers the definitions of overeating, the distinction between physical and emotional hunger, and practical strategies for developing trust in one's hunger cues. MJ emphasizes the importance of understanding that food is neither good nor bad and encourages women to practice mindful eating and self-compassion. In this conversation, the speakers delve into the nuances of eating habits, particularly focusing on the distinction between restrictive eating and normal eating. They explore the psychological aspects of overeating, the emotional connections to food, and the importance of memories associated with certain foods. Strategies to prevent overeating are discussed, emphasizing the normalization of occasional overeating and the need to break the cycle of restriction and binge eating. The conversation highlights the significance of food as nourishment and as a means to connect with cherished memories.Chapters00:00Introduction to Coaching and Personal Journey02:56Understanding Overeating: Definitions and Triggers06:03Distinguishing Between Physical and Emotional Hunger08:54Building Trust with Hunger Cues12:00Creating a Healthy Relationship with Food14:56Navigating Restrictive Eating and Overeating16:39Understanding Restrictive Eating vs. Normal Eating18:24The Cycle of Overeating and Restriction20:20The Emotional Connection to Food22:08Nourishing Memories and Experiences25:02Strategies to Prevent Overeating27:00Normalizing Overeating and Breaking the Cycle

www.mindfullywell.comJoin the Spring Reset Challenge! https://mindfullywell.com/challengeSummaryIn this episode, Melissa Eich discusses the upcoming daylight savings time and its effects on our health, particularly focusing on midlife women. She emphasizes the importance of preparing ahead of time to mitigate the negative impacts of the time change on our circadian rhythms and hormonal balance. The conversation covers practical strategies for adjusting sleep and meal times, managing energy levels, and maintaining wellness during this transition.TakeawaysDaylight savings time affects everyone, but especially midlife women.Preparation is key to managing the impacts of time changes.Circadian rhythms play a crucial role in hormone production.Hormonal fluctuations can make daylight savings more disruptive for women.Adjusting meal and sleep times can ease the transition.Morning light exposure helps regulate circadian rhythms.Caffeine intake should be managed around the time change.Limit evening screen time to improve sleep quality.Physical activity can help boost energy levels during the transition.Closing the kitchen after dinner supports better sleep.Chapters00:00Introduction to Daylight Savings Time02:30The Health Impacts of Daylight Savings Time06:41Circadian Rhythms and Hormonal Effects10:01Challenges for Midlife Women14:14Strategies for Adjusting to Time Changes25:54Conclusion and Final Thoughts

www.mindfullywell.comSpring Reset Challenge: http://mindfullywell.com/challengeSummaryIn this episode, Melissa Eich discusses the challenges of winter, particularly the winter slump, and introduces the Spring Reset Challenge as a solution. She explores the science behind winter fatigue, the importance of hydration, and how social connections can help maintain motivation during the colder months. The conversation emphasizes the need to create energy and the impact of dehydration on overall health, while encouraging listeners to embrace the season and take proactive steps towards wellness.Chapters00:00Introduction to the Spring Reset Challenge14:21Creating Energy During Winter27:06Social Connections and Motivation

www.mindfullywell.comClick here to register for the Spring Reset ChallengeSummaryIn this conversation, Melissa Eich discusses the crucial role of mindset in achieving weight loss goals. She emphasizes that the mind is both a tool for overcoming obstacles and a source of self-imposed barriers. Through her Spring Reset Challenge, she aims to help individuals shift their focus from restrictive dieting to a more holistic approach that includes emotional resilience and belief in oneself. Eich shares insights on how to navigate mental challenges, the importance of belief over hope, and the necessity of embracing emotions to foster lasting change in one's weight loss journey.TakeawaysYour mind is the most powerful tool for weight loss.Beliefs shape our reality; we can choose them.Obstacles are often self-created by our thoughts.Hope is not enough; belief is essential for success.Emotions are normal and should be embraced, not avoided.Tracking food and workouts can feel hard but is necessary.The journey includes ups and downs; it's all neutral.You can change your beliefs through practice and repetition.Every obstacle is an opportunity for growth.Refusing to quit is key to achieving your goals.Chapters00:00Harnessing the Power of Your Mind for Weight Loss04:04The Spring Reset Challenge: A New Approach to Wellness12:16Overcoming Mental Obstacles in Weight Loss19:31Belief vs. Hope: The Key to Success25:59Embracing Emotions: The Path to Lasting ChangeKeywordsweight loss, mindset, mental obstacles, belief, Spring Reset Challenge, emotional resilience, coaching, wellness, self-improvement, personal growth

My 7 Day Hormone Reset Method: http://mindfullywell.com/or_jumpstartVirtual GLP-1 Providers: https://advancedvitalityhrt.com/SummaryIn this episode, Melissa Eich discusses GLP-1 medications, focusing on what to avoid while using them for weight loss and hormonal health. She emphasizes the importance of understanding GLP-1's role in the body, the necessity of healthy eating, and the differences between injectable and oral forms. Melissa also highlights the significance of microdosing, tracking food intake, and managing stress to achieve long-term weight loss success.Chapters00:00Introduction to GLP-1 Medications02:01Understanding GLP-1 and Its Role05:38The Importance of Healthy Eating09:15Injectables vs. Oral GLP-112:19Supplementation and Microdosing16:16Top Mistakes to Avoid with GLP-125:19Managing Stress and Lifestyle FactorsKeywordsGLP-1 medications, weight loss, hormonal health, microdosing, healthy eating, stress management, nutrition, injectables, supplements, chronic inflammation

www.mindfullywell.comSummaryIn this episode of Mindfully Well, Melissa Eich discusses the often-overlooked aspects of maintaining health and wellness while traveling. She emphasizes that the most critical period for recovery is not during the vacation itself, but rather the time immediately after returning home. Melissa shares insights on how to approach travel without falling into the traps of over-restriction or overindulgence, and offers practical strategies for transitioning back into daily routines. The conversation highlights the importance of planning, self-awareness, and mindful choices to ensure a balanced approach to travel and health.TakeawaysThe most crucial part of healthy travel isn't what you do before or during your vacation, but what you do when you get home.The first 24 hours after returning home are critical for recovery and getting back on track.Avoid extreme dieting or over-restriction before a vacation, as it can lead to overindulgence during the trip.Daily movement while on vacation can help maintain energy levels and make better food choices.Planning ahead for meals and activities can enhance enjoyment and prevent impulsive decisions while traveling.Dopamine levels can significantly drop after returning from a vacation, making it hard to get back into routine.It's essential to push through discomfort when returning home to reset habits and routines.Meal prepping and grocery shopping immediately after returning can ease the transition back to normal life.Self-care and listening to your body are crucial during and after travel.Finding a balance between enjoyment and moderation is key to a healthy travel experience.Chapters00:00The Importance of Post-Travel Recovery03:11Pre-Vacation Mindset and Habits05:55Navigating Vacation Choices08:49Dopamine and the Post-Vacation Slump11:56Strategies for a Smooth Transition Home24:00Planning for Success After Travel

www.mindfullywell.comSummaryIn this conversation, Melissa Eich discusses the critical relationship between energy levels and weight loss. She emphasizes that focusing on energy creation is essential for sustainable weight loss, rather than obsessing over the scale. The discussion covers the impact of low energy on daily life, the importance of quality nutrition, and practical strategies for improving energy levels. Eich also addresses common misconceptions about laziness and willpower, advocating for a more compassionate understanding of energy management.TakeawaysYou're not lazy; you're just lacking energy.Creating energy is essential before expecting weight loss.Quality of food impacts energy levels significantly.Insulin resistance can hinder energy production.Low energy leads to poor food choices and cravings.Sleep is crucial for energy restoration.Eating breakfast kickstarts your metabolism.Avoid high sugar foods for sustainable energy.Small, frequent meals can help maintain energy levels.Mindful eating can prevent energy crashes.Chapters00:00The Energy-Weight Loss Connection12:25Understanding Energy Deficiency20:06Practical Solutions for Energy Creation

SummaryIn this episode, Melissa Eich discusses the deeper gains from weight loss beyond just the number on the scale. She emphasizes the importance of energy, trust in food choices, and confidence as key components of a successful weight loss journey. Through her program, Mindfully Well, she aims to help individuals achieve hormonal balance, reduce stress, and foster a healthier relationship with food, ultimately leading to a more fulfilling life.TakeawaysThe number on the scale is not the main focus.Energy is crucial for sustaining weight loss efforts.Many people quit their resolutions due to energy depletion.Understanding the difference between willpower and energy is key.Having energy allows for more meaningful activities.Food freedom comes from trusting oneself around food choices.Dieting often leads to mistrust in one's food decisions.Building trust involves making consistent food choices.Confidence grows from following through on commitments.The weight loss journey is about becoming more of who you are.Chapters00:00The Real Gains of Weight Loss08:30Energy: The Foundation of Transformation15:06Building Trust and Food Freedom20:36Confidence Through the Weight Loss Journey

SummaryIn this episode of Mindfully Well, Melissa Eich discusses the importance of rethinking exercise routines for women in midlife. She emphasizes the need for a strength-focused approach rather than high-intensity workouts, which can lead to exhaustion and weight gain. The conversation covers the impact of stress and cortisol on the body, the significance of maintaining muscle mass for metabolism, and strategic strength training methods that promote health and energy without overwhelming the body.TakeawaysThe right exercise routine in midlife is crucial.High-intensity workouts may work against your body.Strength training is essential for women over 30.Cortisol levels can affect weight and energy.Muscle mass is vital for metabolism and health.Rest and recovery are as important as workouts.You can build muscle at any age.Tracking workouts helps in progressive overload.Smart training can prevent burnout and injuries.Listening to your body is key to effective exercise.Chapters00:00Rethinking Exercise in Midlife06:09Understanding Stress and Exercise12:31Hormonal Health and Exercise18:01The Importance of Muscle Maintenance

Free 7-Day Jumpstart: https://mindfullywell.myflodesk.com/jumpstartFind Out More About Mindfully Well & Schedule A Consultation Here: https://mindfullywell.com/mindfullywellprogramIn this episode, we explore how cortisol impacts weight loss and hormonal balance in midlife women. Key points covered:Why chronic stress prevents weight loss, especially around the midsectionHow cortisol acts as the "conductor" of your hormonal orchestraThe hidden sources of stress affecting your hormonesSigns of cortisol imbalance: sleep issues, energy crashes, sugar cravingsThe hormonal domino effect: how cortisol impacts insulin, thyroid, and sex hormonesPractical steps to restore hormonal balance:Morning routine with delayed screen timeProtein-rich breakfast within an hour of wakingStrategic breaks throughout the dayEvening wind-down routineConsistent sleep scheduleSpecial Announcement: Enrollment is now open for the Mindfully Well coaching program, a 6-month program helping women understand their unique hormonal landscape and achieve sustainable weight loss. Schedule a consultation at mindfullywell.com/mindfullywell-program

Are you ready to jumpstart your metabolism? Click here to start your 7-day Metabolism Jumpstart: https://mindfullywell.myflodesk.com/jumpstart

Are you ready to jumpstart your metabolism? Click here to start your 7-day Metabolism Jumpstart: https://mindfullywell.myflodesk.com/jumpstart

Are you ready to jumpstart your metabolism? Click here to start your 7-day Metabolism Jumpstart: https://mindfullywell.myflodesk.com/jumpstart

Are you ready to jumpstart your metabolism? Click here to start your 7-day Metabolism Jumpstart: https://mindfullywell.myflodesk.com/jumpstart

Are you ready to jumpstart your metabolism? Click here to start your 7-day Metabolism Jumpstart: https://mindfullywell.myflodesk.com/jumpstart

Are you ready to jumpstart your metabolism? Click here to start your 7-day Metabolism Jumpstart: https://mindfullywell.myflodesk.com/jumpstart

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Are you ready to jumpstart your metabolism? Grab my 7-day jumpstart guide here: https://mindfullywell.myflodesk.com/jumpstart

Are you ready to jumpstart your metabolism? Grab your 7-day guide by clicking here: https://mindfullywell.myflodesk.com/jumpstartSummaryIn this episode, Melissa Eich discusses the misconceptions surrounding food sensitivities and the ineffectiveness of food sensitivity testing. She emphasizes that food sensitivities are symptoms of underlying gut issues, particularly leaky gut, which can be exacerbated by stress and gluten. Melissa explains the importance of understanding gut health and suggests alternative testing methods to identify gut integrity and microbiome balance. She advocates for a holistic approach to health that includes managing stress, proper nutrition, and lifestyle changes.Chapters00:00 Understanding Food Sensitivities03:10 The Concept of Leaky Gut05:53 The Role of Stress and Gluten09:04 Identifying and Addressing Gut Issues12:05 The Importance of Gut Health Testing

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Are you ready to jumpstart your metabolism? Click here to start your 7-day Metabolism Jumpstart: https://mindfullywell.myflodesk.com/jumpstartIn this episode, Melissa Eich discusses the challenges of intuitive eating in today's food environment, emphasizing that for most people, it is an unrealistic goal. Instead, she advocates for mindful eating, which involves planning meals ahead of time and using cognitive processes to make informed food choices. Melissa highlights the importance of understanding emotional triggers for eating and encourages listeners to take ownership of their food decisions to avoid guilt and remorse.00:00 The Myth of Intuitive Eating03:10 Mindful Eating: A Practical Approach09:13 Understanding Emotional Eating and Decision Making

Ready to work with Melissa and take your weight loss, stress, and energy to the next level? Click here: https://mindfullywell.com/SummaryIn this episode, Melissa Eich shares her experience of being alcohol-free for 60 days. She discusses the reasons behind her decision, the challenges she faced, and the lessons she learned. Melissa emphasizes the importance of making the decision to go alcohol-free and the freedom that comes with it. She also highlights the discomfort of social events and the need to find alternative ways to cope. Melissa concludes by discussing the impact of alcohol on physical health and the benefits of living an alcohol-free life.Chapters00:00 Introduction: Melissa's Decision to Go Alcohol-Free02:21 Chapter 1: The Hardest Part: Making the Decision to Go Alcohol-Free05:39 Chapter 2: You Don't Have to Have a Problem to Choose Alcohol-Free08:57 Chapter 3: You Will Never Regret Waking Up Without a Hangover10:02 Chapter 4: Going Alcohol-Free: Not Forever, but a Temporary Choice13:29 Chapter 5: The Discomfort of Social Events Without Alcohol17:28 Chapter 6: Better Recovery and Muscle Building Without Alcohol19:37 Chapter 7: Alcohol Doesn't Solve All Problems, It Only Numbs Discomfort21:04 Chapter 8: Choosing Alcohol-Free: Impact on Parenting and Setting an Example

The conversation discusses the challenges of maintaining a healthy diet during the Halloween season and the subsequent holiday season. It explores the temptation of Halloween candy and the downward slide into consuming more sugar and unhealthy foods. The speaker provides strategies for building a healthier relationship with candy, such as being conscious around it and planning ahead. The conversation also highlights the impact of sugar on gut health and blood sugar stability. It emphasizes the importance of making conscious decisions about food choices during the holiday season to avoid feeling miserable and seeking diets as a solution.00:00 Introduction to Spooky Season and the Halloween Slide02:42 Challenges of Halloween Candy and Mindless Eating04:38 Building a Healthier Relationship with Candy06:22 Creating Friction and Making Conscious Decisions10:29 The Downward Slide into the Holiday Season11:57 Conscious Decision-Making for a Healthier Holiday Season12:42 Conclusion

Need some help with meals? Download the Ultimate Smoothie Guide right here https://mindfullywell.myflodesk.com/smoothiesIn this episode, Melissa Eich shares her approach to creating meal plans that are efficient, time-saving, and family-friendly. She emphasizes the importance of meal prepping to save time during the week and provides examples of her own meal prep menu. Melissa also discusses the benefits of involving the whole family in healthy eating and the importance of learning how to make balanced choices when eating out.00:00 Efficient Meal Planning and Prep11:09 Involving the Whole Family in Healthy Eating16:27 Repurposing Meals and Ingredients21:00 Making Balanced Choices When Eating Out

Don't forget to rate and review the podcast to win a pair of Air Pod Pros! Find out more about the services Melissa offers by clicking here: https://mindfullywell.com/

Read more about Mindfully Well here: https://mindfullywell.com/mindfully-wellSummaryIn this Q&A episode, Melissa answers five questions related to hormones, snacking, morning workouts, bloating, and supplements. She provides practical advice and tips for managing late afternoon and evening snacking, overcoming the snooze button habit, understanding the difference between bloating and weight gain, choosing the right supplements, and the potential risks of fasting. Melissa emphasizes the importance of consistency, good habits, and addressing the root causes of health issues.Chapters00:00 Introduction and Overview01:01 Managing Late Afternoon and Evening Snacking08:17 Overcoming the Snooze Button Habit for Morning Workouts14:51 Understanding the Difference Between Bloating and Weight Gain24:43 Choosing the Right Supplements30:42 The Risks of Extended Fasting33:22 Conclusion

In this episode, Melissa debunks seven nutritional myths for midlife women. She addresses myths about fruit, salt, seed oils, gluten-free foods, cortisol-lowering drinks, probiotics, and gut health. Melissa emphasizes the importance of whole foods, stress management, and listening to your body. She encourages small, consistent changes for long-lasting results.00:00 Introduction: Nutritional Myths for Midlife Women03:18 Myth 1: Fruit is Bad05:26 Myth 2: Salt is Bad08:02 Myth 3: Seed Oils are Harmful10:44 Myth 4: Gluten-Free Foods are Healthier12:37 Myth 5: Cortisol-Lowering Drinks for Weight Loss14:50 Myth 6: Probiotics as a Cure-All for Gut Health17:20 Conclusion: Making Small, Consistent Changes

In this conversation, Melissa Eich discusses the importance of self-care and challenges the notion that it is selfish. She explains how society has conditioned women to prioritize others over themselves and the negative impact this can have on their health and happiness. Melissa emphasizes that self-care is necessary and provides practical examples of daily habits that contribute to overall well-being, such as meal preparation, strength training, stress management, and rest. She also addresses common obstacles to self-care, including guilt and lack of time, and encourages listeners to prioritize themselves and incorporate small acts of self-care into their daily routines.Chapters00:00 Introduction: Challenging the Notion of Selfishness00:32 Societal Conditioning and the Neglect of Women's Needs05:14 The Importance of Prioritizing Self-Care08:04 Practical Examples of Daily Habits for Self-Care11:16 Overcoming Obstacles to Self-Care: Guilt and Lack of Time15:55 The Ripple Effect of Self-Care: Enhancing Lives

Enrollment for Mindfully Well is open! Click here to read more and enroll today! https://mindfullywell.com/

Enrollment for Mindfully Well is open! Click here to read more and enroll today! https://mindfullywell.com/

Enrollment for Mindfully Well is open! Click here to read more and enroll today! https://mindfullywell.com/

Sign up for The Right Weigh Week: https://mindfullywell.myflodesk.com/rwwLearn more about Mindfully Well: https://mindfullywell.com/mindfully-wellSummaryThis episode discusses weight loss after the age of 35 and the impact of stress on weight gain. The host emphasizes the importance of addressing the root causes of weight gain, such as stress and hormonal imbalances, rather than focusing solely on diet and exercise. The program Mindfully Well is introduced as a holistic approach to weight loss that includes addressing mindset and stress management. The host highlights the significance of preserving and building muscle mass in midlife and reframing the focus from weight loss to fat loss. Enrollment for the program is encouraged.Chapters00:00 Introduction and Right Weigh Week01:12 The Impact of Stress on Weight Gain03:03 The Importance of Preserving Muscle Mass05:43 Addressing the Root Causes of Weight Gain09:29 Reframing the Focus: From Weight Loss to Fat Loss11:47 Enroll in Mindfully Well: A Program for Midlife Weight Loss

Sign up for The Right Weigh Week here: https://mindfullywell.myflodesk.com/rwwFind out more about Mindfully Well here: https://mindfullywell.com/mindfully-wellSummaryIn this episode, Melissa Eich discusses the emotional roller coaster of depending on the scale to determine self-worth and weight loss progress. She emphasizes that the scale is just a data tool and not a judgment tool. Melissa explores the vicious cycles that can occur when the scale determines mood and motivation, leading to all-or-nothing thinking and self-sabotage. She also highlights the impact of this emotional dependency on relationships. Melissa offers solutions for overcoming weight loss resistance, including balancing hormones and reframing the idea of being stuck. She encourages listeners to ask the right questions and take targeted action towards their goals.Chapters00:00 Introduction and Reminder about the Right Way Week01:05 The Emotional Roller Coaster of Depending on the Scale03:03 Breaking Free from Vicious Cycles and Self-Sabotage07:51 The Impact of Emotional Dependency on Relationships09:08 Overcoming Weight Loss Resistance in Midlife14:24 Reframing the Idea of Being Stuck16:47 Asking the Right Questions and Taking Targeted Action18:43 The Mindfully Well Program: A Structured Approach to Health and Weight Loss

Show notes: Sign up for the Mindfully Well waitlist here: https://mindfullywell.myflodesk.com/may24SummaryIn this episode, Melissa Eich discusses menopause, perimenopause, and menopause weight gain. She explains that the most common complaint during this transition is changes in body composition, specifically weight gain and muscle loss. Melissa emphasizes that while these changes are real and can be challenging, they do not define women and that perimenopause and menopause can be vibrant and fulfilling years. She provides strategies for managing weight gain during this time, including prioritizing protein intake, engaging in resistance training, managing stress, optimizing sleep, and focusing on nutrient-dense whole foods. Melissa also introduces her program, Mindfully Well Coaching, which offers a holistic approach to health and weight management during perimenopause and menopause.00:00 Understanding Perimenopause08:12 The Impact of Hormonal Changes on Body Composition10:55 Entering Menopause15:00 Strategies for Managing Menopause Weight Gain18:14 The Importance of Resistance Training and Stress Management20:05 Optimizing Sleep and Nutrition during Menopause23:05 Introducing Mindfully Well Coaching

Sign up for Metabolism Revival TODAY! : https://mindfullywell.com/metabolism-revivalSign up for the Mindfully Well Coaching program waitlist: https://mindfullywell.myflodesk.com/may24SummaryIn this episode, Melissa Eich discusses the impact of stress on metabolic health and weight loss. She emphasizes that stress is not just a mental state but a physical response that can wreak havoc on our bodies, particularly as we get older. Melissa explains how stress affects blood sugar regulation, insulin sensitivity, cortisol levels, gut health, sleep patterns, and hormonal balance. She also highlights the importance of addressing both the physical and mental aspects of stress to break the cycle. Melissa introduces her upcoming program, Mindfully Well Coaching, which provides a tailored holistic approach to managing stress and achieving weight loss goals.00:00 Introduction and Enrollment for Metabolism Revival05:31 The Impact of Stress on Metabolic Health09:45 The Physical Effects of Stress12:37 Addressing the Root Causes of Stress18:11 Introducing Mindfully Well CoachingThanks for listening. See you next week for another episode of Mindfully Well with Mel!

Sign up for the Metabolism Jumpstart Workshop here: https://mindfullywell.myflodesk.com/workshopSign up for Metabolism Revival here: https://mindfullywell.com/metabolism-revivalSummaryIn this episode, Melissa Eich discusses the importance of muscle in metabolism and the benefits of strength training. She emphasizes the need for proper nutrition and rest to support muscle growth and explains how muscle contributes to insulin sensitivity, energy production, hormonal balance, and improved body composition. Melissa also addresses the misconception that strength training will make women bulky and highlights the positive impact of muscle on daily activities and mental health. She concludes by encouraging listeners to sign up for her Metabolism Jumpstart Workshop and Metabolism Revival program.Chapters00:00 Introduction and Workshop Announcement03:19 The Importance of Muscle in Metabolism10:31 Building Muscle through Strength Training18:39 Nutrition and Rest for Muscle Recovery19:35 Dispelling the Myth of Bulky Muscles21:25 The Benefits of Muscle for Daily Activities and Mental Health26:31 Avoiding Fasting and Excessive Cardio for Muscle Growth27:19 The Significance of the Post-Workout MealThanks for listening. See you next week for another episode of Mindfully Well with Mel!