The More Than Weight Loss Podcast with Dr. Molly Lupo

On today's episode I am sitting down solo to give you my best tips and tools for setting your macros (macornutrients for fat loss).To connect with Molly, click HERETo subscribe to her weekly FREE Newsletter, click HERETo submit your question for advice from Molly on the show click HERETo watch Molly's FREE 45-Minute Masterclass: 3 Science Backed Tools for Sustainable Fat Loss, click HERE

On today's episode I am sitting down solo to give you my best tips and tools beyond looking at scale weight alone - you don't want to miss this one!To access Molly's FREE 45-Minute 3 Steps to Sustainable Weight Loss Webinar, click HERETo connect with Molly, click HERETo subscribe to her weekly FREE Newsletter, click HERETo submit your question for advice from Molly on the show click HERE

In today's solo episode, I'm diving into something I hear time and time again: why intuitive eating doesn't work for weight loss. I get, and I know that intuitive eating isn't meant for weight loss, but I know a lot of women who have used it an attempt to change their relationship with food, and hope the weight loss comes along the way. I'm here to dismantle and offer a different perspective on some of their principles. To connect with Molly, click HERETo subscribe to her weekly FREE Newsletter, click HERETo submit your question for advice from Molly on the show click HERE

On today's episode I am sitting down solo to give you a science-backed tool on how to work with cravings, be with them, and ultimately let them dissipate. By the end of the episode, you will have a step-by-step framework to start your own cravings journal, and improve how you handle cravings. To connect with Molly, click HERETo subscribe to her weekly FREE Newsletter, click HERETo submit your question for advice from Molly on the show click HERE

On today's episode I am sitting down with Dr. Nina Crowley from Seca to discuss: body composition, weight management, muscle mass loss (with our without medications), perimenopause and the impacts of body composition, and so much more!To connect with Molly, click HERETo subscribe to her weekly FREE Newsletter, click HERETo submit your question for advice from Molly on the show click HERETo connect with Nina, click HERE

On today's episode I am sitting down solo to give you my best tips and tools around not letting one meal that was slightly more indulgent go into a landslide of meals that don't actually nourish you.By the end of the episode, you will have science backed tools related to behavior change, how to plan for relapses, and a new insight into urge surfing when a craving comes up!To connect with Molly, click HERETo subscribe to her weekly FREE Newsletter, click HERETo submit your question for advice from Molly on the show click HERE

On today's episode I am sitting down solo to give you my best tips and tools for working with your hunger the week prior to your cycle!By the end of the episode, you will understand the different phases of your cycle, and how they effect your hunger, metabolism, and satiety!To connect with Molly, click HERETo submit your question for advice from Molly on the show click HEREEvidence-Based Article about Cycle & Metabolism

Send us a textOn today's episode I am sitting down solo to give you my best tips and tools for figuring out your protein targets, and then actually hitting them!By the end of the episode, you will know exactly how to plan for, prep, and hit your protein targets in a balanced way!To connect with Molly, click HERETo submit your question for advice from Molly on the show click HERETo grab the free protein target guide, click HERE

Send us a textOn today's episode I am sitting down with Dr. Francavilla, a Board Certified Family Medicine Physician and a Diplomate of the American Board of Obesity Medicine!We sat down to go through the current weight management medications - and spoiler alert: it's not all GLP-1s!To connect with Molly, click HERETo submit your question for advice from Molly on the show click HERETo connect with Dr. Francavilla, click HERETo listen to her podcast, click HERE

On today's episode I am sitting down with Rachel Tieymeyer from Thriving Home - a blog dedicated to freezer meal prep!  If you've never done freezer meal prep (I certainly had not), she breaks down exactly how to do it, keeping it simple, and you can start with something as easy as doubling your taco meat, and freezing - then you have a quick weeknight meal!To connect with Molly, click HERETo submit your question for advice from Molly on the show click HERETo connect with Rachel, click HERE

On today's episode I am sitting down with Erin Stoll [a personal stylist] of Style Thief Fashion to bring you this episode that will leave you inspired, give you practical tips and tools in your wardrobe, and most importantly: focusing on how you feel in your clothes instead of the size of jeans you put on. To connect with Molly, click HERETo submit your question for advice from Molly on the show click HERETo connect with Erin, click HERE

On today's episode I am sitting down with Kelly Jones, a Registered Dietitian, to give y'all our  best tips and tools for habit management in weight loss, how to fuel your workouts, adding carbs back in, the mental health aspect of weight loss, and how to handle emotional eating, and honestly so much more!To connect with Molly, click HERETo submit your question for advice from Molly on the show click HERETo connect with Kelly, click HERE

On today's podcast, we dove into:Keeping meal prep simple [simplicity is divinity]!Easy whole food-carbs to batch prep & keep on handThe staple herbs to keep on handEating as NourishmentFats to keep on hand to cook withFun spices & herbs to keep on handHer favorite cooking blogs [and people] to find your inspiring recipesHow to infuse energy into your food & prepping your environmentTo connect with Molly, click HERETo submit your question for advice from Molly on the show click HERETo connect with Whitney, click HERE

On today's episode I am sitting down with Jess from the Real Food RDs to give y'all our  best tips and tools for meal prep, ways to make veggies taste good, build satisfying meals, and keep it simple!To connect with Molly, click HERETo submit your question for advice from Molly on the show click HERETo connect with Jess, click HEREResources from The Real Food RDs: 6-Week Real Food Meal Plan (digital product: https://therealfoodrds.kit.com/products/6-week-real-food-menu)Free 2 Week Meal Plans (on our site: https://therealfooddietitians.com/category/free-meal-plans/)Cookbook (The Real Food Table -- available on Amazon: )

On today's episode I am sitting down solo to give you my best tips and tools for setting up your morning routine that will leave you feeling energized and empowered!By the end of the episode, you will have 5+ science-backed tools on how to beat the voice in your head that says, "just hit snooze", and you'll be left feeling ready to conquer your day (no matter what sicknesses come your way)!To connect with Molly, click HERETo submit your question for advice from Molly on the show click HERE

On today's episode I am sitting down solo to give you my best tips and tools for finding your activation energy even when you're not feeling motivated to workout. To connect with Molly, click HERETo submit your question for advice from Molly on the show click HERE

On today's episode I am sitting down solo to give you my best tips and tools for setting and actually achieving your workout goals. By the end of the episode, you will have 7+ science-backed ideas on how to set your routine, and how to take action on it. To connect with Molly, click HERETo submit your question for advice from Molly on the show click HERE

On ​today's episode​ I am sitting down solo to share the exact components that:Make up your metabolismHow to increase your metabolic rate (aka your calorie burn)What to focus on when it comes to nutrition & how you move your bodyTo connect with Molly, click HERESubmit your question for advice from Dr. Molly on the show HERE!

On today's epsiode I am sitting down with guest expert Dr. Cassie Holmes - an award-winning teacher and researcher on time and happiness, and bestselling author of Happier Hour: How to Beat Distraction, Expand Your Time, and Focus on What Matters Most.  We chatted all about tangible actionable strategies for time audits, time crafting, and how to prioritize what truly matters to us in our day (even as busy working mamas)!To apply for Nourished, click HERETo connect with Molly, click HERETo connect with Dr. Cassie Holmes, click HERE

On today's epsiode I am sitting down with Jackie Piasta, a Women's Health Board Certified Nurse Practitioner who specializes in menopause. In today's episode, here's what we discuss:How do I know when I'm in perimenopause vs. menopause, and what can I do about it?Will I ever stop gaining weight?Will I stop feeling so anxious?Why do I have so much insomnia and what can I do about it?To get on the waitlist for Nourished [Molly's 3-Month Nutrition + Lifestyle Group Coaching Program], Click HERE.To connect with Molly, click HERETo connect with Jackie, click HERE

On today's epsiode I am sitting down solo and talking about how to eat for the holidays! If you want to enjoy all the goodies during the holidays - the homemade cookies, the cocktails, and the parties, then this episode is absolutely for you.I teach you exactly how to find your maintenance caloriesI teach you how to pick 2-3 non-negotiables to feel good in your body (as soon as today)!I teach you how to eat to feel amazing during the holidays and not restrictedI am deep diving these topics in my upcoming Masterclass - Merry Maintenance (if you can't make it live you will get the recording)! To sign up for Merry Maintenance, click HERETo get on the waitlist for Nourished, Click HERETo connect with Molly, click HERE

On today's epsiode I am sitting down solo and answering the age old question: How many calories should I eat for weight loss? I go a bit into the nuance of how it's not all calorie in/calorie out - but we can get pretty close to targets, and then plug and play!I talk all about what makes up your metabolism, how to find your maintenance calories, and how to plan a intentional deficit for weight + fat loss so you can feel amazing from the inside + out!To use the Energy Expenditure Calculator, Click HERE! I do recommend switching the BMR formula to Harris-Benedict!To get on the waitlist for Nourished, Click HERE.To connect with Molly, click HERE

On today's episode I am sitting down with my current cohort of Nourished [my 3-month Nutrition + Lifestyle group coaching women] and Laura from @lolohomekitchen to break down meal prep! The episode is a little different as it blends a live bonus coaching call with Q + A, and real actionable strategies to apply to everyday life!We talk all about having a meal prep system, inventory, organizing your shopping list, easy recipes, and how much protein you actually need to prep depending on your family size!As the weather turns cooler this fall, I share my soup hacks, meal prep strategies, and how we stay on top of meal prep as a family of 6!Plus, I share my favorite way to cook once, and eat (mostly) all week that I use with clients, too!To get on the waitlist for Nourished, Click HERE.To get Molly's weekly emails with tools, strategies, and tips, click HERETo connect with Molly, click HERETo connect with Laura, click HERE

On today's episode I am sitting down solo to tell you all about a method that has changed my life: Timecrafting!If you find yourself saying, "I don't have the time," this podcast episode is absolutely for you, and has the potential to change your life just as it did mine. Happier Hour To connect with Molly, click HEREI hope you enjoy this episode and if you do, please leave a review wherever you listen to podcasts! Huge thank you to every person who has left a review - appreciate you!

This week on The 4Ms with Molly (# 050 ), I teamed up with Dr. Diana Hill & we're talking all about mindful eating, how to make peace with our body image, and re-imagining weight loss using our Values. In this episode (# 50 ), we talk about & give you actionable tools for...Flexible PerfectionismIdentifying your Values & Taking Aligned Action Self-compassion for when you're learningBehavioral Activation TheoryHow to start working with your hunger & fullness levels About Dr. Diana HillDiana Hill, Ph.D. is a modern psychologist, mom, and co-author of ACT Daily Journal: Get unstuck and live fully with Acceptance and Commitment Therapy. She is the host of the podcast show Your LIfe in Process, blogs for Psychology Today, is on the clinical advisory board of Lightfully Behavioral Health, and is a guest teacher at InsightLA, Mindful Heart Programs, PESI and Praxis CE. Through her online teachings, executive coaching, and private therapy practice Diana encourages clients to let go of unhealthy striving and build psychological flexibility so that they can live more meaningful and fulfilling lives. Diana practices what she preaches in her daily life as a mom of two, homesteader, and yoga teacher. Go to drdianahill.com or her channels on Instagram, Facebook, Twitter, YouTube (@drdianahill) to get tools to build psychological flexibility into your daily life.

This week on The 4Ms with Molly (# 047), I teamed up with Kristen Jensen, a Registered Dietitian & we're talking all about weight loss & PCOS. In this episode (# 47 ), we give you strategies on➡️ What is PCOS, and what does it mean?➡️ How can someone with PCOS successfully lose weight?➡️ What other lifestyle interventions we can focus on to feel better (spoiler alert: it's all about nutrition, exercise, and stress management)!➡️ How to know if you are in a true weight loss plateau?➡️ Losing weight without trackingTo listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.

This week on The 4Ms with Molly (# 046 ), I teamed up with Katy Bandy, a licensed therapist, & we discussed some of my favorite topics:How you can pivot to mindfulness when all you want to do is eat all the doritos, chocolate, and boozeA fancy term called “Dialectical Behavior Therapy” and how you can use it and apply it to your daily weight loss journey How to start a morning routine so that you're more productive throughout the day AND shift the morning routine when it's not working Why an evening routine is so important for your health and mental gameHow to let go of perfectionism, and find middle ground (this applies to life circumstances, weight loss, your job, your family -- everything)!To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.Connect With Me:Schedule a free breakthrough session!@unsinkablemollynp Facebook GroupWebsiteConnect with Katy:InstagramWebsite

This week on The 4Ms with Molly (# 045 ), I teamed up with Dr. Wendy O' Connor.➡️ We discussed self-sabotage & how to stop it dead in its tracks.➡️ We discussed rewriting our limiting beliefs so we can be aligned & live the life we want to.➡️ We discussed the most powerful thing to do when overcoming self sabotage is to change our relationship to our thoughts.➡️ We discussed how to write our own positive affirmations (spoiler alert: start with “I am” or “I will” statements).➡️ We talked all about cultivating new behaviors even when we've fallen short 1,000 times by using things like our “why,” choosing to start again (hello growth mindset), getting accountable, and embracing the grit. ➡️ We chatted about why you shouldn't rely on motivation (and it's nice while we have it, like icing on the cake, but we can't rely on it). To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.Connect With Me:Schedule a free breakthrough session!@unsinkablemollynp Facebook GroupWebsiteConnect with Dr. Wendy:InstagramWebsite

This week on The 4Ms with Molly (# 044 ), I'm coming clean about my own personal weight loss struggles, but also giving you tangible, and actionable strategies to get right back to it with my 4Ms Principles. And guess what, I ended up losing weight this week by applying my own principles.In this episode (# 044  ), I give you strategies on macros, mindfulness, meditation, and movement. To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.Connect With Me:Schedule a free breakthrough session!@unsinkablemollynp Facebook GroupWebsite

This week on The 4Ms with Molly (#043 ), I'm talking all about how you can have cake and pizza at your kid's birthday party - and still lose weight. In this episode (# 043), I give you strategies onMindfulnessMindsetThe inner chatterBeing present when you eatTo listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.Connect With Me:Schedule a free breakthrough session!@unsinkablemollynp Facebook GroupWebsite

This week on The 4Ms with Molly (# 042), I am talking all about strength training with @MelVogel.In this episode you will learn...

This week on The 4Ms with Molly (# 041), I am talking all about how you can have a more indulgent weekend, and still get right back to what feels good and empowering without derailing your progress. In this episode (# 041 ), I give you mindset shift strategies to...Recognize and become aware of eating for comfort or reliefHow to lean into your feelings instead of pushing them awayWhy you are ok, and you don't need food or alcohol to make you "better."Why emotional eating is a cyclical experienceHow to develop new habits instead of emotionally eatingWhy an attitude of willingness is everything in your journeyTo listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.Connect With Me:Schedule a free breakthrough session!@unsinkablemollynp Facebook GroupWebsite

This week on The 4Ms with Molly (# 40 ), I teamed up with Kaitlin Soule, a Cognitive Behavioral Therapist who specializes in treating anxiety for women & we're talking all about: How to enjoy the sweets in moderation instead of bingeing them?What is self sabotage, and how can we recognize it?How to notice the big feelings under our emotional support food and how to feel our way through them instead of eating our way through them!Why is eating the easy way out of emotions, but in reality makes things harder for ourselves?Why are some mindfulness tools hard to access in the moment, and what can you do instead? To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.Connect With Me:Schedule a free breakthrough session!@unsinkablemollynp Facebook GroupWebsite

This week on The 4Ms (# 039), I'm talking in quick bites all about self-sabotage. In this episode (# 039  ), I give you strategies to develop awareness around what self-sabotage + self evaluating thoughts are, how to recognize them, and how to rewrite the story and stay in alignment with yourself to lose weight for good. To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.Connect With Me:Schedule a FREE Breakthrough Session!@unsinkablemollynp Facebook GroupWebsite

This week on The 4Ms (# 038 ), I teamed up with Bee Creel & we're talking all about limiting beliefs: what they are, and how we can go deeper into a practice of self-love around them to create new beliefs. We also chatted about how we can come home to ourselves when we are stressed out with actionable tools.We discussed meditation - how to start, develop, and make your own practice with ten minutes a day.We did a deep dive into how we can stress less, and how we can improve our sleepTo listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.Connect With Me:@unsinkablemollynp Facebook GroupWebsiteLinks Mentioned in the Episode:Use the code "MOLLY" to access Bee's 31 day meditation series for FREE belowhttps://vimeo.com/ondemand/meditationchallengeConnect with Bee!Instagram: @beeyourhealthWebsite

Do low calorie diets really mess up your metabolism?This week on The 4Ms (#038 ), I teamed up with Angie Asche, Registered dietician & we're talking all about fat loss.We're covering topics like:Do low calorie diets really mess up your metabolism?How do you optimize your metabolism?What's the real scoop on collagen -what is it, do we need it, and do you count it as a protein?What's your favorite way to find someone's calorie numbers for fat loss?Menopause and fat loss - why does it get harder as we get older?To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.Connect With Me:@unsinkablemollynp Facebook GroupWebsiteLinks Mentioned in the Episode:Angie's CookbookConnect with AngieInstagram: @eleatnutritionWebsite: www.eleatnutrition.com

This week on The 4Ms with Molly ( episode # 036), I am bringing you a mindfulness meditation tool for eating. In this episode (# 036), I give you a tool to use to practice mindful eating  - with anything you'd like. It could be an apple, watermelon, yogurt, peanut butter cup, cake - whatever you want to work on eating more mindfully.In this meditation, you'll use your five basic senses: touch, sight, hearing, smell, and taste. And, you'll slow down enough to actually taste your food, and get really present with it.You will get to hone in on where your satisfaction level lies - is it bite four, eight, or ten? This is your own intuitive experience, and you get to decide. The best part of eating with your senses is that you are slowing down the pace of your eating. When you sit down, feet on the floor, feel grounded, and can give some gratitude towards your food you are coming into the present moment and you are connecting your food and your body in a very meaningful way. To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.Connect With Me:@unsinkablemollynp Facebook GroupWebsite

This week on The 4Ms (#035 ), I teamed up with Stephanie Morgyn & we're talking all about mindfulness, intuition, and questions to ask ourselves before we take a bite!In this episode (#035), we give you tools you can use to tune in to your hunger/fullness levels, develop a mindful eating practice, tools we can use when we are stuck in a rumination loop, and how we can teach our kids mindfulness practices (spoiler: she has a great spider man mindfulness tool to use with our little ones!To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.Connect With Me:@unsinkablemollynp Facebook GroupWebsiteLinks Mentioned in the Episode:The Everyday Mindfulness ProgramConnect with Stephanie:InstagramFacebookWebsite You TubeTwitterPinterest

Are you wondering how to beat your period cravings?Maybe you don't have to "beat" them. Maybe you have to learn to flow with them (pun was not intended, but here we are), and maybe eating a bit more of food is the answer (depending on which phase of your cycle your in).On today's episode of The 4Ms with Molly, I'm giving you the low down on the 2 phases of your period, how you can plan to fuel your performance based upon this, and how it directly applies to your nutrition.Spoiler alert: you need different amounts of calories during different phases of your cycle!Connect With Me:@unsinkablemollynp Facebook GroupWebsiteLinks Mentioned in the Episode:Omni TDEE Calculator

Dr. Kayla Ives is a Pelvic Floor Physical Therapist, local to Omaha, who helps women with pelvic floor training. In this episode, we're talking about all things  pelvic health - sneezing + peeing, running + peeing + pain with sex, constipation, and more! We dive in, and define what pelvic floor physical therapy is, and who it is for.We also discuss the four main functions of the pelvic floor: support, stability (part of the core muscles), sphincter, and sexual. While all these are part of the pelvic floor and affect it's functioning - these can also become dysfunctional.We discuss what actually happens when you experience incontinence, and how there is essentially a pressure breakdown in the system and your bladder is the weakest link. Furthermore, Dr. Kayla teaches us, “The amount of pressure you create is greater than the amount your body can handle.”Last but not least - she teaches us why Kegels aren't enough (who knew)?! She teaches us how our bodies never do a Kegel by themselves, they only work part of the system, most women do them wrong, and most of the time symptoms are not related to the weakness itself. 

Get ready for a Q and A Episode - # 032! A new episode dropped this morning for The 4Ms with Molly - Macros, Mindfulness, Meditation, and Movement!In this week's episode (#032), Dr. Molly Lupo answers your questions!You do NOT want to miss this episode!Q and As answered...How to feed the family with one meal, and have everyone be happy?Which foods are the best for weight loss?How to fuel for workouts - when you work out daily?How to embrace health and eating for life?Connect With Me:@unsinkablemollynp Facebook GroupWebsite

This week on The 4Ms (# 031 ), I'm talking all about negative self talk and why it doesn't serve you. In this episode (# 031 ), I give you strategies on:Why our brains are prone to negativityHow we can recognize the patterns, and change them.How we can care for ourselves with self-compassion and empathyWhy most weight loss programs come from a place of dislikeHow to approach behavior change with purposeHow to engage in activities that matter to youWhy picking the thing that is worth your time and you find meaning in - regardless of how you feel - can be an act of self-compassion.To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.Connect With Me:@unsinkablemollynp Facebook GroupWebsite

This week on The 4Ms (# 030 ), I teamed up with EC Synkowski and we're talking all about:- The 800 gram fruits and veggie challenge - what it is, how to do it, and how to put it into practice.- Potatoes, corn, olives,  and beans all count in the 800 gram challenge!- Food Sensitivity Tests: her thoughts, why they may not be the most validated or useful test, how our immune system works, and why the food sensitivity tests are really more of a measure of what you've recently eaten, and why they can actually make you develop neuroses around real foods that are likely not the problem.- How to eat enough protein a day, where to start, and how to break it up. - Muscle Mass: when do we start to lose muscle mass and organ capacity? Why we don't need as many calories as we age, why we have to get tighter on our diets as we get older, and why it's important to keep doing the strength based workouts to build muscle as we age.- Habits: Questions to ask yourself to actually get real behavior change, and how to make an impactful difference in your own life?- We answer the question: Should we eat the calories back from our workouts?- Her thoughts on why weight isn't connected with your value as a human being, and why if we believe that fasting blood glucose is a health indicator - the weight is no different. Connect with me:@unsinkablemollynpFacebook GroupWebsiteConnect with EC: Website: https://optimizemenutrition.com/Facebook: https://www.facebook.com/optimizemenutritionInstagram: https://www.instagram.com/optimizemenutrition/To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.

This week on The 4Ms (# 029 ), I teamed up with Claire Bidwell Smith (grief therapist and author), and we talked about grief + strategies to get you through your hardest days.In this episode (# 029 ), we talked about...- Claire's story of losing both of her parents to cancer, her journey into motherhood,  her journey through grief, becoming a grief therapist, and authoring three books through it all. - We discussed how grief ebbs and flows throughout all of our lives, and ways to sift through it.-  Her journaling techniques, prompts, and where to start with stream of conscious writing.- Her mindfulness practices she uses every day.- How writing letters to loved ones who have passed (or writing a letter to anything you are grieving) can be a healing experience.Connect With Me:@unsinkablemollynp Facebook GroupWebsiteConnect with Claire Bidwell-Smith:InstagramWebsite 

This week on The 4Ms (# 028 ), I'm talking all about ending black and white thinking.- It's letting go of the all or nothing mindset- It's learning how to show up imperfectly and still get results- It's learning how to talk to yourself when you have a "slip up."- It's learning how to catch and redirect your thoughts and feelings so you can tolerate the uncomfortable feelings. - It's learning that your weight, progress, etc. have no correlation on the fact that you will still face uncomfortable emotions, and it's about finding a way to entangle yourself with the emotion instead of trying to willpower your way out of it.Connect With Me:@unsinkablemollynp Facebook GroupWebsite

This week on The 4Ms (#027), I teamed up with Elia from @Feedyoursister & we're talking all about meal prep made easy!In this episode (# 027  ), we give you strategies on:- Saving money on groceries- Her favorite quick and easy meals- Her favorite methods to meal prep- Her framework for how she thinks about meal prepAnd, so much more!Looking to sign up for #MoreThanMacros? Click here!Doors close April 8th!Connect With Me:@unsinkablemollynp Facebook GroupWebsiteLinks Mentioned in the Episode:Poached Shredded ChickenSpicy Shrimp SaladMiso Maple ChickenMiso Maple SalmonConnect with Elia:InstagramWebsite

Emily is a busy mama, works two jobs, and came to looking for a sustainable way to lose weight, develop mindfulness practices, and find a more balanced way to live. We are chatting about where she was at (drive thru coffee every morning, skipping breakfast, etc), what she started incorporating every week to make small, yet, impactful changes to habits and her own patterns with eating, and how she ended up losing the weight - and while that was a perk, what really helped her was diving into the mindfulness practices. In this episode (# 026 ), we give you strategies for❇️ Meal Prep❇️ Her favorite on-the-go snacks❇️ How she met her protein needs❇️ How she used journaling as an outlet for difficult emotions instead of eating them❇️ How she incorporated self-care into her daily routineAnd, so much more!Use the code: SPRING20 to save 20% off More Than Macros Sign up HERE!

**Want to win a scholarship to #MoreThanMacros and #Plan.Prep.Plate? Click here to enter!This week on The 4Ms with Molly (# 025), I teamed up with Katie DeSantis, owner of Vitality Bowls& we're talking all about her favorite smoothie, a framework for a fool-proof way to make a smoothie, juicing vs. smoothies, spring time smoothie flavors, and her favorite pairings with smoothies to keep us satisfied and full!To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.Connect With Me:@unsinkablemollynp Facebook GroupWebsiteLinks Mentioned in the Episode:Vitality Bowls OmahaConnect with Katie/Vitality Bowls:InstagramFacebook

This week on The 4Ms (# 024 ), I'm talking about self-sabotage and emotional eating.In this episode (#024 ), I give you a tool you can use wherever you are to pause, incorporate identify your triggers, thoughts, and responses while developing a more mindful practice around food.To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.Connect With Me:@unsinkablemollynp Facebook GroupWebsite