Weight Loss for Life

If you want to stay connected with either of us here are the links:Keri Williams: keridwilliams.com website Facebook community: https://www.facebook.com/groups/manifestwithkeriInstagram: https://www.instagram.com/keriwilliamscoach/Tik Tok: https://www.tiktok.com/@keriwilliamscoachYou Tube: https://www.youtube.com/@schoolofmanifestation Matthea Rentea MD :The Obesity Guide with Matthea Rentea MD podcast email list

Today's topic is a juicy one and came up as a result of something Keri recently experienced on a train back from London. Reflecting on how different this experience was compared to previous comments that had put her in a distressed place, Keri wants to discuss what helped her ditch the shame and better deal with insensitive remarks about weight.Most women have probably been subjected to some kind of careless comment, either about their weight or how they look, at some point in their life. Often well-meaning people can be very callous with their comments, choosing insensitive words that linger with us for years.In this episode, we want to share some examples of comments we have received, and discuss how to shift your mindset to help you find a way to navigate these situations.To read the full show notes, go here: http://www.thewlcc.com/105Don't forget you can now join us for the next 6 Week Reset starting 27 March 2023!Find out more here: https://www.thewlcc.com/6wrIn this small group experience, we take you on a journey to reset your weight set point with our unique brain-based and science-backed approach. You will be part of a small community, getting to know others on the same journey while being guided by two advanced certified life and weight loss coaches. Pull Quotes07:52 - “I would bottle it up and then there'd be shame that started to grow and that for me was the worst part. It was not what they said, it was not who they are, it was what I did to myself with it which was the most hurtful part.”09:33 - “The biggest thing for me was understanding their thought process and trying to understand and put myself in their shoes and ideate on the possibilities.”11:04 - “You hold onto the shame within yourself and you might feel shamed by that person but actually the shame is coming from what you're making that comment mean.”12:34 - “I get to decide what the facts are and what is true and what I want to believe.”12:47 - “It has nothing to do with them and everything to do with ourselves.”22:11 - “The ability to not instantly respond to things is such a sign of maturity.”Audio Stamps02:56 - Keri introduces today's topic and tells us what inspired it.04:25 - We hear some examples of careless comments and actions Keri and Dr. Matthea have received about their weight in the past and how it has affected them.09:30 - Dr. Matthea and Keri discuss what has helped them to stop taking such comments so seriously.15:29 - We learn how to let go of the idea that we need to look a certain way to be accepted.18:00 - We find out why we need to slow it down and get curious about our reaction.22:10 - Dr. Matthea reminds us that there's no prize in reacting quickly.23:42 - We find out Dr. Matthea and Keri's top tips for someone who is particularly sensitive to careless comments about weight.Join us for the next 6 Week Reset starting 27 March 2023!Find out more here: https://www.thewlcc.com/6wrIn this small group experience, we take you on a journey to reset your weight set point with our unique brain-based and science-backed approach. You will be part of a small community, getting to know others on the same journey while being guided by two advanced certified life and weight loss coaches. Take the next step:Connect with us on social + check out our links and resources including our free course to stop overeating here: https://linktr.ee/thewlccAre you ready to take the next step? Join us in the School of Sustainable Weight Loss membership today: www.wlccacademy.com/school

Valerie has struggled with her weight her entire life. She's tried everything, been on all the restrictive diets, and her weight has yo-yoed a lot along the way. A year ago, she had just completed yet another low-calorie weight loss program and was getting ready for a cycle endurance event. Coming off such a restrictive plan and diving straight into intense training meant she gained 30 pounds. After the event, the disappointment and shame she felt pushed her to get back on track, but in a different way. Valerie soon discovered the WLCC and joined the 6 week reset. In this chat, we find out just how much this program has impacted her life and relationship with food.If you're a notorious yo-yo dieter, there are many pearls of wisdom to learn from this inspirational journey.To read the full show notes, click here.Join us for the next 6 Week Reset starting 27 March 2023!Find out more here: https://www.thewlcc.com/6wrIn this small group experience, we take you on a journey to reset your weight set point with our unique brain-based and science-backed approach. You will be part of a small community, getting to know others on the same journey while being guided by two advanced certified life and weight loss coaches. References:https://www.glucosegoddess.com/Instagram: @glucosegoddessAudio Stamps00:05 - We find out more about the next 6 Week Reset starting 27 March 202302:51 - Special guest Valerie tells us more about herself and her background03:48 - Valerie tells us about her weight struggles prior to joining the 6 week reset08:35 - We learn what changed for Valerie during the 6 week reset to help her lose weight12:57 - Keri and Valerie discuss the benefits from the program including improved joint pain14:40 - We hear the advice Valerie would give to someone that's in the position she was in 6 months ago16:22 - Valerie tell us what she did to combat feelings of shame18:02 - We discover how Valerie managed to integrate the program into her life20:29 - Valerie shares what she would say to someone who is one the fence about joining the programQuotes04:34 - “Coming off a very restrictive plan, going into training, I basically allowed myself to eat whatever I wanted because I was exercising so much, which really got me in trouble.”06:14 - “Turning to sugar is like turning to a drug. It's very hard to turn that off.”15:45 - “Just do a small change, 1%, every week. Choose something small and then add to that every week so you're compounding the habits because that's really what helped me.”22:06 - “Focus on yourself, look for inspiration from others, look for ideas from others, and you'll get there. We're all different so you can't compare Join us for the next 6 Week Reset starting 27 March 2023!Find out more here: https://www.thewlcc.com/6wrIn this small group experience, we take you on a journey to reset your weight set point with our unique brain-based and science-backed approach. You will be part of a small community, getting to know others on the same journey while being guided by two advanced certified life and weight loss coaches. Take the next step:Connect with us on social + check out our links and resources including our free course to stop overeating here: https://linktr.ee/thewlccAre you ready to take the next step? Join us in the School of Sustainable Weight Loss membership today: www.wlccacademy.com/school

In this podcast episode, we're thrilled to chat with our special guest, Nanci Pacheco. Nanci is midway through her 100 pound weight loss journey, but she's been there a while. 14 years to be precise. After being stuck in the middle for over a decade, Nanci tried nearly every kind of weight loss program. But nothing seemed to ever work…and she certainly wasn't at a ‘happy' maintenance level.Nanci has recently graduated from the six week reset with us and is proud to say she has lost 5 and a half pounds, the first weight she's lost in 14 years. What a feeling!After learning more about hunger hormones, satiety, and mindset, Nanci feels much more equipped to turn things around this time. Today, she wants to share her story and what has helped her kickstart her weight loss again so she can inspire others to do the same. So if you've recently hit a plateau and need some tips about how to reach the next level in your journey, this is a must-listen!To read the full show notes for this episode, visit https://thewlcc.com/104-2/Pull Quotes17:19 - “It was a six week reset. I'm down five and a half pounds. I haven't lost five and a half pounds in 14 years.”18:21 - “Food is just a thing. It doesn't run my life. It was so involved in all of my brain space, there wasn't a part of the day that didn't have some food thought in it. And I really don't have that now.” 25:25 - “Everybody was very supportive. We were all on different paths, but we had this one thing in common and we were going at it from wherever we started and learning something new.”26:11 - I am no longer concerned about hitting my weight loss goal. The tools that were missing from my toolbox are now part of my life and they would not have if I had not gone on the reset. “Instead of packing a suitcase of snacks in case I got hungry, I focused on the quality of my meals.”Audio Stamps00:42 - Keri introduces the background of Nanci's weight loss journey.02:08 - Nanci tells us more about herself and her experience with weight loss.05:48 - Keris asks what has changed for Nanci since she joined the 6 week reset.11:23 - Keri discusses the mindset of restriction when it comes to the ‘no sugar no flour' aspect of the program14:54 - Nanci talks about how the mindset work from the program helped her when she went on vacation.18:00 - We find out how Nanci feels towards food at the end of the 6 week process.19:30 - We discover the effect of balancing hunger hormones.20:44 - Nanci tells us which of the three eating styles she chose in the 6 week reset.22:33 - Nanci shares what the best thing was for her about the 6 week reset.24:44 - Keri and Nanci discuss the benefits of the group interaction in the 6 week reset.25:47 - Keri asks Nanci what she would say to someoJoin us for the next 6 Week Reset starting 27 March 2023!Find out more here: https://www.thewlcc.com/6wrIn this small group experience, we take you on a journey to reset your weight set point with our unique brain-based and science-backed approach. You will be part of a small community, getting to know others on the same journey while being guided by two advanced certified life and weight loss coaches. Take the next step:Connect with us on social + check out our links and resources including our free course to stop overeating here: https://linktr.ee/thewlccAre you ready to take the next step? Join us in the School of Sustainable Weight Loss membership today: www.wlccacademy.com/school

In Hispanic culture, food is a core element of life. A meal is an event that unites the whole family, provides a sense of community, and creates authentic moments. Our special podcast guest, Cris Berlingeri MD, knows all about the cultural importance of food in Hispanic culture, having grown up in Puerto Rico. However, she also experienced the pressures that came alongside that, which led to an extremely negative relationship with food and her body.After becoming a life & weight loss coach, Cris began to shift her mindset and improve her relationship with food. She lost 50 lbs and has maintained that, whilst still thoroughly enjoying the process of making food. She even runs her own bakery in East Texas!In this episode, Cris shares her experiences and wisdom around navigating a relationship with your family when trying to eat in a different way.You will learn:The challenges around food and body image in Hispanic cultureTips that helped Cris lose weight in her environmentWhat her new relationship with food is likeHow Cris maintains her new weight despite being surrounded by temptationsListen Now! For full show notes please go to www.TheWLCC.com and click on podcast. Audio Stamps:02:50 - Cris tells us about herself and her background.04:04 - Cris talks about the cultural importance of food in Hispanic culture and the pressures that come with it.05:43 - Cris shares the tips that helped her lose weight in that environment.10:05 - Cris shares the timeline of how long it took to shift the mindset and start doing things differently.12:54 - Cris paints a picture as to where she was before, the weight she's lost, and the different relationship she has now with food.16:29 - We find out how Cris maintains her new weight with all of the temptations around her.19:42 - Cris recommends a starting place for somebody who enjoys cooking but wants to lose weight without restriction.26:45 - We learn how to find out more about all of Cris' endeavors, including her bakery and her podcast (+ the new Spanish version!).Quotes:05:00 - “They want you to eat all this food but at the same time look a certain way, so I was genuinely very confused.”11:40 - “It was just not who I wanted to be, I was not listening to my body, I was just in reactive mode all the time. That's what slowly harnessed my thoughts and then I used them to really live the life that I wanted.”18:30 - Just because you try it, doesn't mean you have to overeat it. It always brings me back to ‘my power is in the middle ground, not in the all or nothing'”.20:52 - “You realize taking all those feelings and the desire and the sexiness out of it, that after the third or fourth bite, you're really not feeling anything.”Join us for the next 6 Week Reset starting 27 March 2023!Find out more here: https://www.thewlcc.com/6wrIn this small group experience, we take you on a journey to reset your weight set point with our unique brain-based and science-backed approach. You will be part of a small community, getting to know others on the same journey while being guided by two advanced certified life and weight loss coaches. Take the next step:Connect with us on social + check out our links and resources including our free course to stop overeating here: https://linktr.ee/thewlccAre you ready to take the next step? Join us in the School of Sustainable Weight Loss membership today: www.wlccacademy.com/school

If we're answering to emotional hunger more often than not, it's going to make it very hard to achieve any kind of health goals. You might be snacking when you're not truly hungry, eating meals just because it's a certain time, or munching on something to numb the anxiety you're feeling.Wherever you are on the emotional eating scale, we want to arm you with the tools that can help you move closer to where you want to be. We're all human and it's rare for someone to only ever eat when driven by physical cues of hunger. We all have stresses, worries and frustrations that sometimes drive us to food as a solution. The goal here is not perfection. It's simply to become more aware of what our body needs and why.In this episode, you will learn:The difference between physical and emotional hunger4 key steps to help you work on emotional eatingWhy it's not always helpful to ‘eat by the clock' The impact of screens on eatingTo read the full show notes for this episode, www.TheWLCC.com/102Quotes01:04 - “If we're very often answering to emotional hunger, which is eating for reasons other than physical hunger, we have a very hard time actually making our goals happen.”16:02 - “Hunger is not an emergency. A lot of us fear getting hungry. We fear it because we've been conditioned by the diet industry that if we're hungry, maybe we won't be able to eat.”17:54 - “Often, when a screen is on, I don't think you're at your full consciousness level to focus on how your body's feeling with food. So I have made a personal loving boundary for myself that I don't involve screens when I'm eating anymore.”21:23 - “When you stop emotionally eating, whatever feelings you were eating over will bubble to the surface.”23:07 - “We don't need to eat something right away to feel better. You can just feel annoyed for a few minutes in the day. It passes. It's a human feeling. You don't have to feel happy all the time.”Audio Stamps01:16 - Dr Matthea begins by explaining the difference between physical and emotional hunger and asks us to consider where we would be on the emotional eating scale.05:09 - We find out what the first step is to start working on emotional eating.07:07 - Dr Matthea explains the importance of checking in physically with yourself and discusses the issues with ‘eating by the clock'.10:40 - We learn what to do if you've identified that you're emotionally hungry.13:24 - Dr Matthea addresses concerns around waking up in the night hungry.16:01 - We hear about the second step to overcoming emotional eating, including how to eat more consciously, and the problem with watching screens while eating.20:28 - Dr Matthea talks about step number 3: how mindfulness can help you to get in touch with your emotional life and identify certain feelings.27:37 - We discover the fourth step in the process and the importance of time and patience.29:22 - Dr Matthea asks listeners to consider one takeaway from this process of overcoming emotional eating and which element needs more practice. Take the next step:Connect with us on social + check out our links and resources including our free course to stop overeating here: https://linktr.ee/thewlccAre you ready to take the next step? Join us in the School of Sustainable Weight Loss membership today: www.wlccacademy.com/school

As women, we're surrounded by TV ads telling us to treat ourselves to a bubble bath, indulge in some nice chocolate, or go for a massage. This is such a huge misconception of what self-love is because these are great things for us to be doing for ourselves anyway.  It's promoting the outsourcing of our self-love and all of our self-care, when really this should be coming from within.The concept of self-love can be uncomfortable for many women, especially if it's associated with vanity and egotism. However, true self-love is nothing like that.In this episode, Keri explains why self-love is essential for losing weight sustainably and reveals 5 ways you can start loving yourself today.To read the full show notes for this episode, https://thewlcc.com/101-2/Pull Quotes1:37 - “It is absolutely essential to really integrate and start changing the thought patterns around how you think about yourself in order to help you lose the weight sustainably and keep it off.”03:03 - “No matter what you've done that you perceive to be wrong or bad, you still extend that kindness out to yourself. You make yourself a priority no matter what.”06:55 - “This is a core skill in weight loss, to really start changing your relationship with yourself, so you don't get into that state where you feel so bad that the only option for you is to emotionally eat your way through that.”11:42 - A lot of this lack of self-love can be driven by shame, by guilt, by fear-based beliefs.Audio Stamps01:58 - Keri discusses what ‘self-love' can mean to different people.02:55 - We learn about self-love in the form of extending kindness to yourself.03:19 - We find out how women have a tendency to focus on others and deprioritize themselves.05:03 - How self-love comes in the form of acknowledging strengths and balancing out negativity.07:08 - How to make the space to have your wants and needs met.07:56 - We discover the importance of setting boundaries.10:00 - We find out what happens when the self-love tank is running low.13:03 - Keri shares an analogy to help us reframe our thought patterns.13:58 - Keri gives you an exercise to raise awareness as to where you're at right now and encourages you to find a different way forward. Take the next step:Connect with us on social + check out our links and resources including our free course to stop overeating here: https://linktr.ee/thewlccAre you ready to take the next step? Join us in the School of Sustainable Weight Loss membership today: www.wlccacademy.com/school

When it comes to nutrition, we often find ourselves looking externally for the answers we want. The reality is that we really have to start listening to our bodies a lot more than we do. What the studies show will continue to change, and new diets will continue to emerge. No one has the perfect answer and there is not one diet out there that is designed specifically for your body. It's about learning to listen and trust your own body's wisdom.In this episode, we are joined by a very special guest, Dr Khush Mark PhD, who is the founder of the New School of Nutrition in London who believes that nutrition is not just about what you eat, but also how you eat it, where you eat it and what your body does with the food.We cover a range of topics, including:Brown fat, white fat and leptin resistanceProtein intake and plant-based proteinsGluten free dietsMeal replacement productsHunger hormonesBlood sugar levelsAnd much more!Quotes09:48 - “Diets are always there. People see diets as restrictive, and as temporary. Until they achieve that goal, then they can come off it and go crazy again. And really, it never works.”21:38 - “Food is like a form of love, isn't it? So why would you restrict something that actually is making you feel better and making you feel loved?”38:26 - “As a nutritional therapist, we really do believe that autoimmune conditions stem from the gut. So if you can support the gut, if you can heal the gut, we can reduce the symptoms.”43:16 - “It's not just food. It's also our diet of the books we read, the TV we watch, the people we listen to, our friendship circle, it's everything. It's not just the food on our plate, it's beyond that.”47:31 - “It's so much better to do two lots of 15-minute walks than one walk of 45 minutes. That helps regulate your blood sugar after a meal.”Time Stamps00:45 - Khush shares her background and her journey to nutritional therapy and becoming the founder of the New School of Nutrition in London.7:03 - They discuss how diets have changed over the years and how we evolve our own biochemical individuality.12:22 - Khush discusses the link between brown fat, white fat and leptin resistance.15:41 - We hear Khush's philosophy on nourishing your body through nutrition and optimal wellbeing when it comes to food intake.19:01 - Khush answers a member's question: “how much protein should I get?”26:35 - Matthea asks what some good sources of plant-based protein are.30:40 - We learn how often we should be getting hungry.34:11 - Khush gives us her thoughts on meal replacement products.37:30 - Khush discusses gluten-free diets.42:32 - We find out why we need to look at the whole picture and not just food.44:58 - Khush gives us her take on the hunger hormones like ghrelin and leptin and tells us what we can do with food and nutrition to support them.48:48 - Khush gives us two top tips for someone working on nutrition or trying to support themselves better.51:34 - Khush tells us where you can connect with her and find her work.Read more + connect with Khush: http://www.thewlcc.com/100. Take the next step:Connect with us on social + check out our links and resources including our free course to stop overeating here: https://linktr.ee/thewlccAre you ready to take the next step? Join us in the School of Sustainable Weight Loss membership today: www.wlccacademy.com/school

In this podcast episode, we're delighted to be joined by special guest Summer Brooks, who is a member of The School of Sustainable Weight Loss. Summer came into the program having lost an incredible 90 lbs. Her goal? To keep it off.Before she joined, Summer was a strong emotional eater, and had a horrible relationship with her body and food. While she'd worked hard to identify some of those issues, she didn't know how to pick those feelings apart in a way that was doable and sustainable. Summer shares with us how the thought work in the program helped her to move away from calorie counting, how she conquered ‘scale anxiety', and how she fixed her relationship with food. She also gives us 5 pieces of advice for sustainable weight loss.Listen now to hear her remarkable journey of progress and self-development.To read the full show notes for this episode, visit http://www.thewlcc.com/100Quotes01:40 - “Until I found the program, I really didn't know how to pick those feelings apart in a way that was doable and sustainable.”13:15 - “Even though I was able to get 90+ pounds off, I knew that the way I did it was not able to be done long term.”13:26 - “This is for life and I need to be able to live a real life and enjoy eating with friends and family and not living in that diet mindset that ‘I can't do that' or ‘I can't have that'.”14:55 - “It is not the norm for people to be able to maintain weight loss.”17:34 - “If you want to lose weight and keep it off for the long term, you just cannot be in a hurry. It's gonna take a while.” 23:11 - “If you feel like you have made a mistake, or you're beating yourself up because you think, ‘I shouldn't have eaten that', forgive yourself and move on. Just make the next best decision that will support you.”29:16 - “Motivation is fleeting. You just have to stay the course. You're not always gonna feel motivated to do it.”Time Stamps01:02 - We find out about what Summer's relationship with food was like before she became a member. 02:12 - Summer explains why losing weight wasn't the main goal for her when she joined the program.03:29 - We discover what made Summer realize there was more to it than just counting calories.04:30 - Summer describes what her eating patterns were like on her worst days.06:40 - We gain an insight into how she managed to lose the 90 lbs before joining the program.08:12 - We learn how Summer figured out which foods were not making her feel good.10:05 - Summer shares the main things that were problematic in terms of her relationship with food.12:57 - We find out if Summer has continued to lose weight since being on the program.16:34 - Keri asks what the biggest thing was that helped her conquer ‘scale anxiety'.19:38 - We compare what a ‘bad day' looks like for her nowadays.23:07 - Summer shares one tip she would give to women in a similar situation to hers that will help move them forward.24:47 - Summer reveals what she would say to someone who still feels restricted and has a negative relationship with food.25:47 - We learn how she remained engaged and ‘on track' throughout her time in the program.27:44 - Summer gives advice to members who are at the start of their journey on the program. Take the next step:Connect with us on social + check out our links and resources including our free course to stop overeating here: https://linktr.ee/thewlccAre you ready to take the next step? Join us in the School of Sustainable Weight Loss membership today: www.wlccacademy.com/school

Whether it's disguised as points or eating windows, the ‘calories in vs calories out' model forms the basis of most modern weight loss programs and diets.Most people these days are familiar with calorie tracking apps, calorie calculators and energy tracking devices. Some people even obsess over them in an arguably unhealthy fashionShould we really be focusing all of our efforts on weighing foods, checking calorie content and restricting ourselves to certain calorie intakes?In this podcast episode, Dr Matthea presents us with an alternative view to the diet industry's ongoing obsession with calorie counting. She encourages us to look for the answers internally, instead of fixating our attention on external factors. In this episode, you will learn:The history of calorie countingThe key flaws of the ‘calories in vs calories out' model3 reasons why The School of Sustainable Weight Loss avoids calorie countingWhy we should be listening to our bodies moreQuotes05:55 - “We see people perfectly following the calorie numbers and they're not losing the expected amount of weight.”07:00 - “It doesn't take into account you listening to your body.”08:41 - “It's a constant stress response because they're used to using something outside of themselves instead of listening to themselves.”13:27 - “It creates a lot of obsession and disordered eating, and it's just not a way to live long term.”14:00 - “If we're not able to consistently keep doing things or coming back to them, it is not the way forward long term.”Audio Stamps2:28 - Dr Matthea talks us through the history of where the calorie model come from4:20 - How to know if someone is subscribing to a calories in/calories out model and some of the flaws of this model6.50 - Dr Matthea explains three reasons why The School of Sustainable Weight Loss does not use the calorie counting model14:00 - Dr Matthea discusses how we can start to learn a new way of doing things and take a more long-term approach concerned with quality of food and listening to your body.15:41 - We learn about the importance of listening to yourself If you are loving the podcast please LEAVE A REVIEW where you are listening! IG: https://www.instagram.com/wearethewlcc/Facebook: https://www.facebook.com/wearethewlccAre you ready to take the next step? Join us in the School of Sustainable Weight Loss membership today: www.wlccacademy.com/school

‘The achievement of failure' sounds like a bit of an oxymoron. How on earth can it be an achievement if you have failed? Often on your weight loss journey, you will have points in time where you believe that you have failed. You'll feel terrible when something doesn't go to plan and things are not working out for you as you hoped that they would.Failure is an expected part of the journey. It could be a one-off, or it could last for a week or even longer if the domino effect takes hold. Weight loss is not linear and weight gain or plateaus are very typical. The most important thing is that you are eventually able to understand what happened, why it happened, and what learnings you can take from it. In this podcast episode, Keri talks us through:the change process and why we need to remain realistichow to navigate our new identity against our old identitywhy failure is actually an achievementpractical tips that you can do when you are in a moment of failureSo if you're currently facing a challenge in life that's making it difficult to achieve your goals, this episode is not one to miss.Listen Now.Quotes3:39 - “When life happens and something starts to get in the way of us continuing that level of success, we feel like we have failed.06:33 - “We've been lulled into this false sense of security that things are working, we're on the right track, and then life happens. We haven't figured out how to operate at this same level in the context of this life situation.”10:59 - “The true terrible failure is if you don't even try to start with because nothing changes then.”11:04 - “You have achieved this failure. You have got a new understanding and a new perspective that is coming through. You've learned something about yourself, and if you find the gold in that, you can take that forward so that every time these situations come up again, you can act in a very different way.”Audio Stamps1:03 - Keri introduces some of the ways we may believe that we have ‘failed'2: 00 -  Keri discusses the label of ‘failure' and why women often experience this in a weight loss journey04:34 - Keri talks us through the change process and why we need to remain realistic7:16 -  We learn how to navigate our new identity against our old identity10:18 - We discover why failure is an achievement11:47 - Keri gives us practical tips that you can do when you are in a moment of failure16:43  - We understand how to identify lessons learned and what you would do differently next time If you are loving the podcast please LEAVE A REVIEW where you are listening! IG: https://www.instagram.com/wearethewlcc/Facebook: https://www.facebook.com/wearethewlccAre you ready to take the next step? Join us in the School of Sustainable Weight Loss membership today: www.wlccacademy.com/school

Overindulgence can often seem like a good idea at the time, or may even be something that happens while running on autopilot. Inevitably, it comes with a side of guilt, regret and a whole host of physical discomforts.It can be incredibly frustrating to feel like you aren't in control of your cravings or how much you indulge. So you feel shame, guilt and attack yourself for overeating. What if you stopped judging yourself over food and focused on what is really going on underneath the surface? What could you achieve if your relationship with food shifted to one that is based on self-love and acceptance? What if you could find a way to be intuitive and flexible while making choices that are right for you every single day? In this episode, Keri and Dr Matthea discuss the four key stages to healing your overeating for good. If you want to release the pain and struggle from the battle of knowing that you shouldn't be overeating, yet feeling unable to do anything about it, then this episode is definitely for you.QUOTES3:25 - “It's like we're on autopilot in those moments and we're not even aware of it. We can't go from that to managing our urges 100 % effectively.”3:40 - “Quite often we have to practice very imperfectly before we get to the stage of being able to do it really competently.”6:38 - “It's a continuum. So you'll notice as you do this work more and more, you'll be at stage four, but you might notice yourself kind of backsliding into some other steps, and that's okay.”11:51 - “Let's throw out this old rule book where I've gotta get the weight off real quick. Stage one is I stop judging myself no matter what I do. There is no morality in what is entering your body, period. So if we can stop judging you, once that judgment goes down, the load is lighter to keep going forward.”20:51 - “The only way to know the manual is to remove the food. So remember if you're hungry, always go eat. But if you are not, then you do not know what's running the show until you get rid of it sometimes.”22:48 - “You don't slip into old habits when you're intentional.”TIME STAMPS01:50 - Keri tells us the first thing that happens when you start healing your relationship with food and stop overeating.02:31 - We learn about the second part of the process of overeating.04:00 - We find out what stage three involves.04:29 - Keri shares the final stage in the process.05:20 - Dr Matthea provides two observations that she notices with women when it comes to overeating.6:38 - We're reminded how the process is a continuum, and that backsliding is normal.08:26 - Dr Matthea recaps the 4 key stages and discusses examples of when and how they might apply to people.10:10 - Keri tells us what was most helpful for her as she was going through this journey as well as her clients.12:25 - We discover how to tell the difference between emotional hunger and physical hunger.15:10 - Dr Matthea and Keri look more in depth at the second stage of overeating.18:24 - They discuss a listener's challenge with ‘treat mentality'.24:53 - They delve deeper into the third stage of the process. Did you enjoy this episode? If so, please LEAVE A REVIEW so we can inspire even more women to experience peace with food and their body.Connect on IG: https://www.instagram.com/wearethewlcc/Connect on Facebook: https://www.facebook.com/wearethewlccAre you ready to take the next step? Join the School of Sustainable Weight Loss today:

Whether it's a tub of peanut butter or a pack of chips calling your name, we all have those lustful treats lurking in the cupboard, ready to hijack our best intentions.While nothing is necessarily off limits, we know that constantly giving in to temptations will have a massive impact on your weight loss goals. That's why it's always good to arm yourself with some crave-crushing strategies so you're ready to take on whatever treat you next find yourself standing toe-to-toe with.In this episode, we're sharing two key ways to master those urges and regain control. You'll also learn more about why we get food cravings and factors that can affect our urges.Audio Stamps1:26 - Keri and Matthea tell us when they notice food urges the most3:51 - They discuss the first step to help you master your urges: awareness05:50 - We learn more about the second step: breaking the pattern09:37 - We find out how food can often give temporary pleasure for an emotional need that's not being met11:47 - Keri talks about how your environment and practicalities can affect eating13:05 - We find out why it's not always helpful to dig deeper when you have an urge16:20 -  The importance of responding thoughtfully rather than reacting in the moment19:30 - We hear a summary of the steps to help you manage your urges22:22 - Keri and Matthea discuss key takeaways from today's episode with their listenersPull Quotes04:40 - “If you're wanting something very specific, that's an urge. You're not hungry.”05:01 - “It's like this wave has descended upon you and you've got no control over it and suddenly I am at the whim and the mercy of this thing that is making me go into the kitchen and grab all the chocolate.”16:29 - “Whatever you feel you have agency over, whatever you feel you can do, let's use those tools first before you think you need to deeply process your emotions.”22:38 - “You have to make it small enough that you can keep doing it.”

It's that time of year when most of us evaluate what we want to manifest in the new year. It's a magical time of year! Let's use that energy to write a new story about how you take care of yourself. A new story about how you manage your weight and live the life you actually want.To find out more please go to www.TheWLCC.com/95 Did you enjoy this episode? If so, please LEAVE A REVIEW so we can inspire even more women to experience peace with food and their body.Connect on IG: https://www.instagram.com/wearethewlcc/Connect on Facebook: https://www.facebook.com/wearethewlccAre you ready to take the next step? Join the School of Sustainable Weight Loss today:

Did you enjoy this episode? If so, please LEAVE A REVIEW so we can inspire even more women to experience peace with food and their body.Connect on IG: https://www.instagram.com/wearethewlcc/Connect on Facebook: https://www.facebook.com/wearethewlccAre you ready to take the next step? Join the School of Sustainable Weight Loss today:

Today Coach Dr.Matthea talks about 3 steps to get past an overeat.For full show notes, please go to www.TheWLCC.com/93 Did you enjoy this episode? If so, please LEAVE A REVIEW so we can inspire even more women to experience peace with food and their body.Connect on IG: https://www.instagram.com/wearethewlcc/Connect on Facebook: https://www.facebook.com/wearethewlccAre you ready to take the next step? Join the School of Sustainable Weight Loss today:

For full show notes please to www.thewlcc.com/92 Did you enjoy this episode? If so, please LEAVE A REVIEW so we can inspire even more women to experience peace with food and their body.Connect on IG: https://www.instagram.com/wearethewlcc/Connect on Facebook: https://www.facebook.com/wearethewlccAre you ready to take the next step? Join the School of Sustainable Weight Loss today:

Are you feeling anxious or worried about going off track, eating all the things and putting on weight again this holiday season? If this is you, listen up! You CAN continue your progress to heal your relationship with food and your body at this time of year. And you can continue to lose weight if that's what you want! Tune into this episode to learn more about our take on the mindset and practical processes that will empower you this holiday season.For full show notes please go to www.TheWLCC.com/91 Did you enjoy this episode? If so, please LEAVE A REVIEW so we can inspire even more women to experience peace with food and their body.Connect on IG: https://www.instagram.com/wearethewlcc/Connect on Facebook: https://www.facebook.com/wearethewlccAre you ready to take the next step? Join the School of Sustainable Weight Loss today:

Today on the podcast Coach Dr.Matthea talks about 4 ways to increase your consistency to make it easier to reach your goals.For full show notes please go to www.TheWLCC.com/90Join us for the 6 Week Reset starting January 2023! A small group guided experience, where we help you with a 21 day weight loss sprint, and then practice maintenance for 21 days. Get to a new weight set point! We have a special offer just for the Black Friday week! Don't miss out. Join The 6 Week Reset starting January 2023! We have a special offer until Friday Nov 25th at midnight eastern. Click here to find out more.

Today we are talking about the reason weight loss sprints can be so powerful. Most women end up doing this and don't even realize it! Today on the podcast we talk about 3 reasons why it helps so much to do a weight loss sprint and then allow a maintenance period so your body can get used to it.  For full show notes go to www.TheWLCC.com/89Join us for the 6 Week Reset starting January 2023! A small group guided experience, where we help you with a 21 day weight loss sprint, and then practice maintenance for 21 days. Get to a new weight set point! We have a special offer just for the Black Friday week! Don't miss out. Join The 6 Week Reset starting January 2023! We have a special offer until Friday Nov 25th at midnight eastern. Click here to find out more.

We have a very special episode for you today with one of our member's, Elaine Diesing. Elaine has had such an incredible journey in the past year, and in this episode she shares how she was considering surgery out of desperation to lose weight, and feeling like an embarrassment to her family to now being mindful and making healthful choices that has resulted in less knee pain and losing 11lbs (so far!).Get the full show notes and more information here: https://thewlcc.com/92Join us for the 6 Week Reset starting January 2023! A small group guided experience, where we help you with a 21 day weight loss sprint, and then practice maintenance for 21 days. Get to a new weight set point! We have a special offer just for the Black Friday week! Don't miss out. Join The 6 Week Reset starting January 2023! We have a special offer until Friday Nov 25th at midnight eastern. Click here to find out more.

Today we are joined by Dr. Anna Glezer MD, a Reproductive & Integrative Psychiatrist all about mental health and the benefits of nutrition. On today's podcast you hear about:Vitamin D and magnesium and their role in mental wellbeingThe importance of sleep and exerciseHow getting out into nature and getting exposed to green and blue colours can change your mental stateThe research around the Mediterranean diet and it's benefits to mental healthPlus much more!For full show notes please go to TheWLCC.com/87 Did you enjoy this episode? If so, please LEAVE A REVIEW so we can inspire even more women to experience peace with food and their body.Connect on IG: https://www.instagram.com/wearethewlcc/Connect on Facebook: https://www.facebook.com/wearethewlccAre you ready to take the next step? Join the School of Sustainable Weight Loss today:

One of the questions we get asked the most often is how to achieve a new weight set point. Today we dig into this! On today's podcast you will learn about:What is the weight set point theory?How to set a new weight set point for it to be permanent?What are weight loss sprints? For full show notes please go to TheWLCC.com/86 Did you enjoy this episode? If so, please LEAVE A REVIEW so we can inspire even more women to experience peace with food and their body.Connect on IG: https://www.instagram.com/wearethewlcc/Connect on Facebook: https://www.facebook.com/wearethewlccAre you ready to take the next step? Join the School of Sustainable Weight Loss today:

This week Keri is exploring your secret rule book. This rulebook often sabotages your weight loss attempts, without you even realising it. Tune in to hear the 4 most common rules in women's rulebooks and how to start the process of releasing the hold this rulebook has over you.Get the full show notes and more information here: https://thewlcc.com/85 Did you enjoy this episode? If so, please LEAVE A REVIEW so we can inspire even more women to experience peace with food and their body.Connect on IG: https://www.instagram.com/wearethewlcc/Connect on Facebook: https://www.facebook.com/wearethewlccAre you ready to take the next step? Join the School of Sustainable Weight Loss today:

This is a live with Keri and Dr.Matthea about alcohol and weight loss. These weekly lives are on our Facebook business page The Weight Loss for Life podcast every Wednesday at 8AM PST/ 11AM EST/ 4pm UK time.  Did you enjoy this episode? If so, please LEAVE A REVIEW so we can inspire even more women to experience peace with food and their body.Connect on IG: https://www.instagram.com/wearethewlcc/Connect on Facebook: https://www.facebook.com/wearethewlccAre you ready to take the next step? Join the School of Sustainable Weight Loss today:

In this episode we are digging into all things decluttering with Dawn, The Minimal Mom.  A cluttered environment can get in the way of weight loss. It even raises our cortisol levels! If you want to hear quick tips of how to easily declutter your kitchen, clothes, kids toys, paper clutter, and so much more.For full show notes please go to www.TheWLCC.com/84 Did you enjoy this episode? If so, please LEAVE A REVIEW so we can inspire even more women to experience peace with food and their body.Connect on IG: https://www.instagram.com/wearethewlcc/Connect on Facebook: https://www.facebook.com/wearethewlccAre you ready to take the next step? Join the School of Sustainable Weight Loss today:

There are a lot of messages around these days about body love. "You should love your body just as it is, no matter what the size" - this message can be triggering for those of us that find it hard to even have acceptance of where we're at right now. Let's talk about our perspective on this, and the two steps you can take to get to body neutrality as a first step on the journey to acceptance, and maybe even love one day.For full show notes please go to Thewlcc.com/82 Did you enjoy this episode? If so, please LEAVE A REVIEW so we can inspire even more women to experience peace with food and their body.Connect on IG: https://www.instagram.com/wearethewlcc/Connect on Facebook: https://www.facebook.com/wearethewlccAre you ready to take the next step? Join the School of Sustainable Weight Loss today:

This week on the podcast tune in to hear more about:How to reset your weight set point How the hunger hormone ghrelin tells us it's time to eat and how to have the levels stay down the longest How all foods fit, and giving food a friend will help with hunger hormone regulation For full show notes please go to Thewlcc.com/82 Did you enjoy this episode? If so, please LEAVE A REVIEW so we can inspire even more women to experience peace with food and their body.Connect on IG: https://www.instagram.com/wearethewlcc/Connect on Facebook: https://www.facebook.com/wearethewlccAre you ready to take the next step? Join the School of Sustainable Weight Loss today:

If you're feeling hesitant, tired, injury prone, or just not feeling like exercising this episode is for you. We are joined by the very special guest, Jill Angie who is a fat running coach. In this episode Jill shares her wisdom on running in a larger body, how to get your mindset right for regular exercise, what you can do to make things safer including a simple running technique, and what to wear to feel your best. This was a great conversation, we hope you enjoy it! For full show notes go to https://www.thewlcc.com/81 Did you enjoy this episode? If so, please LEAVE A REVIEW so we can inspire even more women to experience peace with food and their body.Connect on IG: https://www.instagram.com/wearethewlcc/Connect on Facebook: https://www.facebook.com/wearethewlccAre you ready to take the next step? Join the School of Sustainable Weight Loss today:

In today episode we interview Katrina Ubell MD about brain based solutions for permanent weight loss. For full show notes please go to www. TheWLCC.com/80 Did you enjoy this episode? If so, please LEAVE A REVIEW so we can inspire even more women to experience peace with food and their body.Connect on IG: https://www.instagram.com/wearethewlcc/Connect on Facebook: https://www.facebook.com/wearethewlccAre you ready to take the next step? Join the School of Sustainable Weight Loss today:

So the scale stopped moving and you're feeling disappointed, deflated and certain its time for a big change because things clearly aren't working, right? Tune in this week as Keri shares why the scale stalling isn't the problem we think it may be, how our diet programming influences this and what to do to get yourself back on track in a sustainable way.Get the full show notes and more information here: https://thewlcc.com/79 Did you enjoy this episode? If so, please LEAVE A REVIEW so we can inspire even more women to experience peace with food and their body.Connect on IG: https://www.instagram.com/wearethewlcc/Connect on Facebook: https://www.facebook.com/wearethewlccAre you ready to take the next step? Join the School of Sustainable Weight Loss today:

We get asked often if we teach intuitive eating. Today we explain how our approach is slightly different and why. For full show notes please go to www.thewlcc.com/78--The Weight Loss Without Restriction Retreat is back!Join us 5-7 September Register here: bit/ly/sswlretreatAre you ready to start afresh and finish the year strong? Why not join us for this free live event. We will be sharing our best tips and strategies for restriction-free weight loss, and you'll get the chance to get free expert coaching over the 3 days. We look forward to seeing you there!-- Did you enjoy this episode? If so, please LEAVE A REVIEW so we can inspire even more women to experience peace with food and their body.Connect on IG: https://www.instagram.com/wearethewlcc/Connect on Facebook: https://www.facebook.com/wearethewlccAre you ready to take the next step? Join the School of Sustainable Weight Loss today:

Are you feeling the post-summer disappointment with your weight? Perhaps after all the sun and fun your weight has plateaued, some sneaky eating patterns have crept back in, or maybe you've gone off track with all the vacations and events. In this podcast, we'll be talking about how to do a reset, and get restarted after a period of being off track so you can start working towards your health goals and finish 2022 strong! --The Weight Loss Without Restriction Retreat is back!Join us 5-7 September Register here: bit/ly/sswlretreatAre you ready to start afresh and finish the year strong? Why not join us for this free live event. We will be sharing our best tips and strategies for restriction-free weight loss, and you'll get the chance to get free expert coaching over the 3 days. We look forward to seeing you there!-- Did you enjoy this episode? If so, please LEAVE A REVIEW so we can inspire even more women to experience peace with food and their body.Connect on IG: https://www.instagram.com/wearethewlcc/Connect on Facebook: https://www.facebook.com/wearethewlccAre you ready to take the next step? Join the School of Sustainable Weight Loss today:

A lot of advice never works. Let's talk about it and how to create your forever plan. For full show notes please go to www.TheWLCC.com/76 Did you enjoy this episode? If so, please LEAVE A REVIEW so we can inspire even more women to experience peace with food and their body.Connect on IG: https://www.instagram.com/wearethewlcc/Connect on Facebook: https://www.facebook.com/wearethewlccAre you ready to take the next step? Join the School of Sustainable Weight Loss today:

If there's one thing we can guarantee you on this weight loss journey, it is that you will feel a lack of motivation at times. Motivation waxes and wanes, but when you're in the midst of being unmotivated it's hard to come back from. Today we're exploring why we feel motivated and unmotivated sometimes, how to build up your motivation in advance so you experience it less often and what to do in those unmotivated moments. For full show notes please go to: https://www.thewlcc.com/75 Did you enjoy this episode? If so, please LEAVE A REVIEW so we can inspire even more women to experience peace with food and their body.Connect on IG: https://www.instagram.com/wearethewlcc/Connect on Facebook: https://www.facebook.com/wearethewlccAre you ready to take the next step? Join the School of Sustainable Weight Loss today:

Learn today how to only take what works and drop the rest! For full show notes please go to:www.thewlcc.com/74 Did you enjoy this episode? If so, please LEAVE A REVIEW so we can inspire even more women to experience peace with food and their body.Connect on IG: https://www.instagram.com/wearethewlcc/Connect on Facebook: https://www.facebook.com/wearethewlccAre you ready to take the next step? Join the School of Sustainable Weight Loss today:

Today we talk live about is perfection sabotaging your weight loss? For full show notes please go to www.thewlcc.com/73 Did you enjoy this episode? If so, please LEAVE A REVIEW so we can inspire even more women to find food freedom and peace with their body!Connect on IG: @wearethewlccAre you ready to take the next step? Join the School of Sustainable Weight Loss today: https://www.wlccacademy.com/schoolWould you like to stop overeating? Take our free 5 day training https://thewlcc.com/5days-oi

Likely one of the biggest problems that all women face when losing weight is what to do with food urges/cravings. Today on the podcast, we make it really simple to understand urges and what to do about them. For full show notes please go to www.Thewlcc.com/72 Did you enjoy this episode? If so, please LEAVE A REVIEW so we can inspire even more women to find food freedom and peace with their body!Connect on IG: @wearethewlccAre you ready to take the next step? Join the School of Sustainable Weight Loss today: https://www.wlccacademy.com/schoolWould you like to stop overeating? Take our free 5 day training https://thewlcc.com/5days-oi

We talk about 1% upgrades all the time, but what does that actually mean? Join Keri to hear more about the power of marginal gains: the tiny changes that add up over time to give us big results, and how to apply them in weight loss.  For full show notes see: https://www.thewlcc.com/71 Did you enjoy this episode? If so, please LEAVE A REVIEW so we can inspire even more women to find food freedom and peace with their body!Connect on IG: @wearethewlccAre you ready to take the next step? Join the School of Sustainable Weight Loss today: https://www.wlccacademy.com/schoolWould you like to stop overeating? Take our free 5 day training https://thewlcc.com/5days-oi

Coach Dr.Matthea today talks all about what to do when you find yourself "off the wagon." Come join her for two simple tips to get back to consistency! For full show notes please go to: Thewlcc.com/70Referenced in this episode:Book Atomic Habits Weight Loss for Life podcast #43 - 3 keys to consistency and staying on track  Did you enjoy this episode? If so, please LEAVE A REVIEW so we can inspire even more women to find food freedom and peace with their body!Connect on IG: @wearethewlccAre you ready to take the next step? Join the School of Sustainable Weight Loss today: https://www.wlccacademy.com/schoolWould you like to stop overeating? Take our free 5 day training https://thewlcc.com/5days-oi

Do you ever find yourself cursing your hunger, worrying that you can't lose weight because you get too hungry all the time or wonder why you can't eat like a normal person? In this episode we are making a case to call a cease fire with your hunger. Tune into this episode to hear more about why it's not possible to control your appetite, how we can be in relationship with our appetite as a way to better know and trust our body, and how to develop that trust over time. Did you enjoy this episode? If so, please LEAVE A REVIEW so we can inspire even more women to find food freedom and peace with their body!Connect on IG: @wearethewlccAre you ready to take the next step? Join the School of Sustainable Weight Loss today: https://www.wlccacademy.com/schoolWould you like to stop overeating? Take our free 5 day training https://thewlcc.com/5days-oi

Stress is part of everyones life. Learn in this episode:How none of us are immune from life stress Where stress helps and hurts us How we are in a modern world but with an ancient brain  3 tips to manage stress Referenced in this episode:The Life Coach School episode Attention Audit  Did you enjoy this episode? If so, please LEAVE A REVIEW so we can inspire even more women to find food freedom and peace with their body!Connect on IG: @wearethewlccAre you ready to take the next step? Join the School of Sustainable Weight Loss today: https://www.wlccacademy.com/schoolWould you like to stop overeating? Take our free 5 day training https://thewlcc.com/5days-oi

If you ever find yourself feeling angry, disappointed, frustrated or judgemental of yourself this is the episode for you. We see most women judging themselves and making their cravings and overeating a moral issue, when the truth is the body is reacting in a normal and natural way - the way it was designed to work. Tune into this episode to learn how to drop the judgement, how to evaluate your cravings and when to make practical changes vs the mindset work. Did you enjoy this episode? If so, please LEAVE A REVIEW so we can inspire even more women to find food freedom and peace with their body!Connect on IG: @wearethewlccAre you ready to take the next step? Join the School of Sustainable Weight Loss today: https://www.wlccacademy.com/schoolWould you like to stop overeating? Take our free 5 day training https://thewlcc.com/5days-oi

Learn to get permission to make weight loss easy! You don't have to choose the hard road. For full show notes please go to:  https://www.thewlcc.com/66If you want to join us weekly for live Monday morning meetup where we teach and answer questions, make sure to follow our Facebook business page here.  Are you ready to leave your weight loss struggles in the past?The diet industry has failed to teach you that true long-term weight loss is not about what you eat, but how you think about food.Sign up for our free 5 Steps to Stop Overeating video series so you can get started.

Have you been beating yourself up for not planning, falling of the wagon, or not quite starting? Are you planning inconsistently? In this podcast Keri busting the myth that planning needs to be hard and restrictive, and offers 6 different type of plans that you can easily do today!For the full show notes go to: thewlcc.com/65 Are you ready to leave your weight loss struggles in the past?The diet industry has failed to teach you that true long-term weight loss is not about what you eat, but how you think about food.Sign up for our free 5 Steps to Stop Overeating video series so you can get started.

In this episode coach Dr.Matthea talks about  the mindset behind planning. How it can actually be the best thing you ever do! For full show notes please go to:  https://www.thewlcc.com/64 Are you ready to leave your weight loss struggles in the past?The diet industry has failed to teach you that true long-term weight loss is not about what you eat, but how you think about food.Sign up for our free 5 Steps to Stop Overeating video series so you can get started.

Losing weight is just about food and exercise right? Wrong! In this episode we are sharing our thoughts on why it's important to think beyond these principles for truly sustainable weight loss, and more importantly joyful living as well!Get the full show notes and more information here: https://thewlcc.com/63--The School of Sustainable Weight Loss is open right now! This is the only coaching program you'll find combining the best of science, mindset and positive psychology to help you lose weight in a joyful way.Join today: https://www.wlccacademy.com/school --The School of Sustainable Weight Loss is open right now! This is the only coaching program you'll find combining the best of science, mindset and positive psychology to help you lose weight in a joyful way.Join today: https://www.wlccacademy.com/school

In this episode coach Dr.Matthea talks about what if our new membership The School of Sustainable Weight Loss is right for you! For full show notes please go to:  https://www.thewlcc.com/62The School of Sustainable Weight Loss is open right now! This is the only coaching program you'll find combining the best of science, mindset and positive psychology to help you lose weight in a joyful way.Join today: https://www.wlccacademy.com/school --The School of Sustainable Weight Loss is open right now! This is the only coaching program you'll find combining the best of science, mindset and positive psychology to help you lose weight in a joyful way.Join today: https://www.wlccacademy.com/school

Tune in this week as Keri shares 6 ways you can make weight loss sustainable for the long term, so you can leave yo-yo dieting behind for good! Get the full show notes and more information here: https://thewlcc.com/61--The School of Sustainable Weight Loss is coming soon! This is the only coaching program you'll find combining the best of science, mindset and positive psychology to help you lose weight in a joyful way.>>Join the wait list today, and receive a very special never-to-be-seen-again offer EXCLUSIVELY for the people on our wait list