Podcasts about Portion control

Learn how to choose the best nuts, reduce omega-6, and improve nutrient absorption on a low-fat, high-starch diet. #NutrientTiming #Omega3PlantSources #NutWisdom #LowFatNutrition

In this episode, Phillip S Newby shares his transformative journey in cycling and nutrition, highlighting the importance of strength training and dietary changes. He discusses the impact of these changes on his cycling performance, energy levels, and overall quality of life. Phillip emphasizes the role of family dynamics and faith in maintaining a healthy lifestyle, and encourages others to embrace coaching as a means to improve their health and well-being.

In this episode, Olivia Hill shares seven hard truths about weight loss and nutrition that challenge common misconceptions. Drawing from her extensive experience in the industry, she emphasizes the importance of honesty in tracking food intake, the limitations of cardio, and the impact of stress on nutrition. Olivia also discusses the significance of having a personalized approach to dieting and the necessity of support and accountability in achieving lasting results.

This playlist is 73% vinyl friendly. Not bad. From 2016, the TechDas Air Force One Premium turntable might well have been aimed initially at the present user of said plane, if features like vacuum clamping, pneumatic bearings, the Disc suction system and an impressive Wow & Flutter ratio of 0.03% (WRMS) were his or her thing and depending on the spec required it retailed at between $140,000 and $152,000. You read that right. Any track marked * has been given either a tiny or a slightly larger 41 Rooms tweak/edit/chop and the occasional tune might sound a bit dodgy, quality-wise. On top of that, the switch between different decades and production values never helps in the mix here. Lyric of Playlist 151 Nearly as good as captured cinematically. A busy day in the life of Joni. 00.00 (Intro) THE FLAMINGOS – Stars (Edit) – Unreleased demo – 1983. Episode #1 for info. 00.41 NEW ORDER – Sunrise (Writing Session Recording) – Low-Life, Definitive Edition box set – Warner Music – 2023 Yep, slower than the version most will know – either from the album or when played live, or indeed the equally vocal-less ‘Rough Mix’ take the band generously gave me for the Discreet Campaigns v/artist cassette that kickstarted the short-lived Rorschach Testing label – but it’s another where you’re practically hearing the band getting to grips with a rhythm and/or the shell of a song. My money’s on Hooky being the one who suggested the tempo should be taken up a notch or two. 04.48 THE WAKE – The Calendar (demo) – Unreleased – 1983 Onwards to become The Torn Calendar but here it was one of three tracks demo’d (along with ‘Places’ {pre Send Them Away} and Rise and Shine) on a TEAC 4-track reel to reel the band borrowed from me. They certainly made far better use of it than I ever did. The written lyrics given to Bedford’s Katie Possum at some point, along with her review in the local paper of the band’s second gig at Winkles… and that’s Stephen, my dog, Flanagan and Mac at my house the day before said gig. 08.10 A CERTAIN RATIO – And Then She Smiles – Force, LP – Factory – 1986 It’ll be no surprise to those that know me that I’m a bigger fan of the ‘tougher’ earlier ACR but here Jez Kerr’s voice is so sublime over a more ‘reflective’ sound. 11.59 THE OUBLIETTE – That’s Enough – Stream only – 2026 This is a complete first! Here – by complete accident – sits the first ever AI generated track to feature on 41 Rooms! And who knows re the video? It’s not an area I intend actively searching out, so expect them very infrequently but The Oubliette’s Youtube channel has a bucket load of tracks if you fancy your ’80s indie and darkwave-sounding tunes on the ‘artificial’ side. 15.18 LOVELAND (feat RACHEL McFARLANE) – Let the Music (Lift You Up) (Full On Vocal Radio Edit) – 12″ – Big Beat – 1994 ‘The Full On Vocal Mix, with its pounding piano and hackneyed lyrics, is undeniably old-fashioned and is about as cheesy as a lorry-load of Wotsits. But it comes with a guarantee to create absolute mayhem on all but the most elite of dancefloors. For those DJs who are more concerned about their own credibility than their audience’s enjoyment levels, there is also a much cooler garage-style remix from Olympic’s Bottom Dollar crew plus some deep and funky dubs‘. – Andy Beevers, Record Mirror (Music Week), 5.3.94 There are times when storming vocals, ‘less than critical’ lyrics and hands in the air are all you need… and this Big Beat belter had me smiling back then. 18.30 MARCO BENEVENTO – Houdini – Glera, LP – Big Crown Records – 2026 A bit of a broken beat and summery, Latin thing going on here, like someone taking a late ’60s Sergio Mendes vocal snippet on a wild ride. 20.59 MIDNIGHTROBA – Day’s Gon’ Come – Raise A Symphony, 2LP – Sonder – 2026 Roba El-Assawy has been heard far too infrequently since her days fronting Attica Blues. 22.42 THE ISLEY BROTHERS (feat RONALD ISLEY and ANGELA WINBUSH) – Float On (Bad Boy Remix) (Instrumental edit) * – Floatin’ On Your Love, 12″ – 4th & Broadway – 1996 I cut out all the ‘bump and grind’ lurrrv thang lyrics, as it was the beats, bv’s and ad libs stuff on this mix that made me buy the 12″ in the first place. Oh, and Ronald Isley could always sound like he was just itching to break into Summer Breeze any second. No bad thing. 24.31 HONEY DIJON (feat. JACOB LUSK) – Satisfied – The Nightlife, download only – Someothershit -2026 On first listen I briefly thought that Anohni (previously of Antony and the Johnsons) was on board here sounding soul sexy but it’s ‘competitor in American Idol’ (Season 10, apparently), Jacob Lusk quivering and sailing high on Ms Dijon’s production. African beat vibes sparkling all the way. 28.32 THE YOUNG DISCIPLES – Apparently Nothin’ – 12″ – Talkin’ Loud – 1991 Early in the Gilles Peterson and Norman Jay’ label catalogue and one hell of a funky strut. The wonderful Straight No Chaser mag was always a must read, even if a lot of the sounds and artists passed me by. I could still find tunes I’d never happen on anywhere else, unless I’d stood all day in London Soho’s Mr Bongo’s shop (or the likes) back in the day. 32.55 RÓISÍN MURPHY – If We’re In Love – 12″ – Echo – 2005 Strut Part 2! Between her Moloko days and solo career the Arklow, Ireland girl is a regular of sorts at 41 Rooms. Not sure about that sleeve cover, though. 37.20 CAN – I Want More – 7″ – Virgin – 1976 ‘German experimental electronic artist makes the UK’s Top 30 singles chart’ shock, horror probe. 40.34 FINITRIBE – Catch The Whistle – Promo 12″ only – Finiflex – 1993 First heard by me as a Tommy Vance-spoken ‘One FM exclusive’ on the Beeb’s lead radio station, though my mixtape forever played it slower than intended. Still rather it a tad pitched down. Squelchy sounding snares were often the order of them days. 46.14 ZIN MIYAKEZAWA – A Sanctuary Of Twilight Filled With Tranquility * – Classical Music, Vol. 108- Instrumental BGM – Download only – Audiostock – 2025 BGM = Background music, but ‘Incidental’ sounds so much classier, don’t you think? I’m slightly doubting whether Zin Miyakezawa is a real human but either way A Sanctuary… brings to mind Richard Harvey’s Elegy (the theme from TV’s 1983 Shroud For A Nightingale) and to a certain degree, parts of Harry’s Theme – Terminus (Silent Witness, S10, E10), and as all three have now made it to 41 Rooms you’ll instantly remember them all, I’m sure. You’re welcome, though a proper musician would tell me where exactly I’m right or wrong on all that. 48.39 ROBIN TROWER – Bluebird – Robin Trower, 12″ EP – Chrysalis – 1977 With a lot more guitar here than is usually found on 41 Rooms, for me with any Robin Trower I heard back in the day it was always Jimmy Dewar’s vocals that I took to. 54.07 KELELA – Idea 1 – Download only – Warp – 2026 A wash of a sound from the decade-long Warp label artist. 57.23 CALLERS – Young People – Life Of Love, LP – Western Vinyl – 2010 Dark Folk, I reckon. When Sara Lucas’ vocal gets earthy and ‘gutteral’ and let’s loose. It’s a switch that used to get me with Liz Fraser, though her ‘switch’ sounded more polarised. 01.01.01 THIS MORTAL COIL – Strength Of Strings – Filigree & Shadow, 2LP – 4AD – 1986 The first of two times vocalist Dominic Appleton fronted TMC, and I have to admit that I got the title wrong on the show. So, without time to correct it you got no title and I’d have better gotten away with it (or sounded less vague?) if there hadn’t been twenty five TMC tracks on the release, all with different personnel involved. Sod’s Law. 01.05.11 DRY CLEANING – Sliced By A Fingernail – Download only – 4AD – 2026 And from the 4AD label in 1986… to their 2026 output and I’d be slight wary of anybody saying ‘Happy birthday’ in this tone to me. 01.09.10 GNAG OF FOUR – He’d Send In The Army – Solid Gold, LP – EMI – 1981 Always saying it like they saw it. 01.12.56 YOUNG MARBLE GIANTS – Cakewalking – Final Day, 7″ – Rough Trade – 1980 In a most understated manner they sort of made a statement when they appeared on BBC 2’s Something Else in late ’80. 01.15.42 OSCAR FARRELL – Tripping Up In A Rush – I’ve Already Called, 12″ EP – dh2 – 2025 I might have to keep an eye and ear on this chap. 01.18.40 CABARET VOLTAIRE – Sleepwalking (John Peel session track, 1984) – Radiation (BBC Recordings 84-86), LP – Get Back – 2001 Having earlier been Cakewalking, now we’re Sleepwalking. All part of the service. Though actually released three years earlier (but only on CD) the above Get Back-label vinyl release has been followed up in 2026 by a bootleg version. The people dictate… and I’ll be with them catching the very last CV gigs ever, near the end of the year. 01.24.03 GIFT – Pinkhouse Secret Rave (Redux) – Download only – Self-released – 2026 A track from their 2022 debut album, Momentary Presence given a 2026 rework/remix, sorry ‘Redux’ and according to Discogs there are at least 33 acts called Gift! In this day and age – what with both the clamber for attention and the availability of info out there – you’d think… 01.28.16 GANZHEIT – Bolt It Down (Why Work?) * – Summer Of ’84 (demo cassette only) – Self-released – 1984 Out of Bedford. Clattering and driving punk electronic stuff. From the same time-frame, this one reminding a bit of Portion Control, a band who’d played the town earlier in the year above. 01.34.21 SUPER EXTRA BONUS PARTY (feat SORCA McGRATH) – Some Dark Forces – LovesVinyl Issue 02, v/artist 12″ – LovesVinyl – 2019 Ex-Ships vocalist sails over a Running Up The Hill-like drum pattern. 01.38.30 TRACEY THORN – Easy – Out Of The Woods, LP – Virgin – 2007 On the quieter side, One of the ‘signature’ voices, 01.41.49 BETH HIRSCH – Miner’s Son (Aquatic Mix) – 10″ – Artefact – 1997 Bang Bang’s mix sets Beth back a bit in the mix but if lesser known than Ms Thorn above, it’s yet another signature voice. 01.46.43 JONI MITCHELL – Song For Sharon – Hejira, LP – Asylum – 1976 Epic storytelling in a single song. 01.54.46 WAR (feat JOSE FELICIANO) – East L.A. – Peace Sign, 2LP – Avenue – 1994 This show had to be totally put together on the fly, between daily meet ups with friends back in Bedford and London, but the weather was brill right through and the piecing together ended up in the Leytonstone sunshine… even though that’s nowhere near East L.A. There’s a longer, more up front vocals version of the song where Jose also takes on the verses and given my JF leanings I could have placed that one here, but I actually like him ‘countering’ to War vocalist, Lonnie Jordan. Everything about Jose’s vocal when he first drops in here is why I first loved the man back in the late 60’s/early ’70s. I once reminded Jose of the track’s two versions and also (importantly) why I liked this one more… and maybe understandably he seemed a bit disappointed. Show 152 will be here June 7. Dec x The post Post Punk Plus Podcast Playlist 151 – Original upload 3.5.26 appeared first on 41Rooms.

What if the reason you bonk, cramp, or feel flat on race day has less to do with fitness and more to do with how you fuel?If you've ever wondered why your energy crashes mid-run, why recovery feels harder than it should, or why running more doesn't always lead to better results, this episode will help connect the dots. I break down the big nutrition mistakes runners make around fueling, hydration, recovery, supplements, and weight management, and show you how to think about all of it in a simpler, smarter way. This matters because the right nutrition strategy can help you train better, recover faster, avoid race-day mistakes, and feel more in control of your performance. You'll walk away with practical ways to start adjusting what you eat before runs, after runs, and during longer efforts—without getting lost in complicated rules or expensive products.Key TakeawaysFueling before and after your runs matters more than most people think. The right foods at the right time can help your energy, recovery, and next workout feel much better.Hydration is not just about drinking more water. Getting the balance of fluids and electrolytes right can improve performance and help you avoid race-day problems.Good nutrition does not need to be expensive or confusing. Simple meals, smart habits, and consistency usually beat fancy products and complicated plans.Timestamps[02:11] Simple Pre-Run Meal Ideas[03:30] Timing Your Pre-Run Meals[04:52] Why Pre-Run Nutrition Matters[05:57] Use This Easy Free Guide to Remember Everything[07:08] Post-Run Recovery Essentials[10:07] Top 5 Recovery Snacks[12:49] Hydration Basics[14:03] Electrolytes Hydration Balance[15:21] Why Hydration Is So Important[16:14] 1% Better Runner - No Pee Race Day Hydration Strategy[17:28] Use This to Hydrate Smarter[18:29] Energy Gels Explained[19:44] How to Use Gels the Right Way[21:01] Why Are Gels So Important for Runners[21:45] What Are Macros, Micros and Supplements?[23:12] Why Carbs Are the Best for Distance Runners[25:03] Protein Explained[26:17] Fat in Your Diet Explained[27:57] Micro Nutrients[29:04] Use This Free Guide to Eat Drink Your Way to Your Best Run Times[30:29] Best Supplements for Runners[34:06] Losing Weight Overeating While Running[36:03] Portion Control, Counting Calories the BMR Calculator for Runners[37:47] Finish Line ThoughtsLinks & Learnings

In this episode, Olivia Hill delves into the significance of weighing and measuring food, challenging common misconceptions about food tracking. She emphasizes that effort alone does not guarantee results, as many people misjudge their portion sizes. The conversation shifts to address men's unique nutritional challenges, particularly in the context of their roles in family and community. Olivia provides practical advice for men to take control of their health through accurate food measurement and understanding their nutritional needs. The episode concludes with actionable steps for listeners to improve their dietary habits and health outcomes.

Feel like you're doing everything right but still struggling with hunger, cravings, or weight? You're not broken, and it's not about willpower. In this episode, I sit down with Dr. Jason Fung to break down the real drivers of hunger, why calories in vs calories out doesn't tell the full story, and how your hormones, environment, and habits are shaping your appetite every single day. → Leave Us A Voice Message!  Topics Discussed: → Why am I always hungry even after eating? → How do hormones affect hunger and weight gain? → What are the three types of hunger? → Do ultra-processed foods increase cravings? → How can I stabilize my blood sugar naturally? Sponsored By:  → Timeline | Timeline's clinically proven formula is now available at a new, lower price. Mitopure now starts at $99, with the exact same science and formula. And my listeners can still get 20% off when you go to https://timeline.com/kelly → Be Well By Kelly Protein Powder & Essentials | Get $10 off your order with PODCAST10 at https://bewellbykelly.com. Timestamps:  → 00:00:00 - Introduction → 00:00:55 - Calories In, Calories Out  → 00:06:52 - Appetite Regulation   → 00:12:10 - Weight Loss Drugs  → 00:17:03 - Hormones + Weight Gain  → 00:22:33 - Processed Foods  → 00:29:11 - Insulin Resistance  → 00:32:31 - Food Addiction  → 00:36:05 - Three Types Of Hunger → 00:49:04 - Food As Reward  → 00:54:02 - Food Boundaries  → 00:59:17 - Portion Control  → 01:02:45 - Three Golden Rules  → 01:07:33 - Calorie Counting  Further Listening:  → How to Take Control of Your Health in a Toxic Food Landscape  Check Out Dr. Jason: →​​​​ The Hunger Code (Book) → Website → X(Twitter) → Instagram  → YouTube Check Out Kelly: → Instagram → Youtube → Facebook

SummaryIn this episode, Chase and Chris break down why your “healthy” snacking habits might actually be slowing your fat loss progress. They explain how things like constant grazing, low protein meals, and unplanned snacks can lead to more hunger, more cravings, and stalled results.They talk about the difference between real hunger and habit-based snacking, and why many people feel “snacky” at the same times every day. You'll also learn how small bites throughout the day can quietly add up and take you out of a calorie deficit.Chase and Chris share simple ways to fix this, like building better meals, planning your snacks, and focusing on protein and fiber. They also explain how to include foods you enjoy without losing control.If you feel like you're doing everything “right” but still not seeing progress, this episode will help you understand why and what to change.Chapters(00:00) Favorite Snacks and the Snack Trap Begins(02:30) Why “Healthy” Snacks Can Still Hold You Back(04:00) Hunger vs Habit: What's Really Driving Your Snacking(07:00) Fixing Meal Timing to Reduce Cravings(09:00) Why You're Always Hungry at Night(11:00) When Snacking Helps vs Hurts Fat Loss(13:00) The Problem With Unplanned Snacking(16:00) Busy Days, Poor Planning, and Easy Mistakes(18:30) Why Most People Stay Stuck(20:00) The Hidden Danger of Grazing All Day(23:00) Fix Your Meals First, Not Your Snacks(26:00) How to Snack Smarter (Protein + Fiber)(29:00) Portion Control and “Healthy” Overeating(31:00) Mindless Eating and Extra Calories(33:00) The All-or-Nothing Mindset(35:00) How to Include Cravings Without Sabotage(37:00) Identifying Patterns That Hold You Back(39:00) Beating Cravings With Better AwarenessSUBMIT YOUR QUESTIONS to be answered on the show: https://forms.gle/B6bpTBDYnDcbUkeD7How to Connect with Us:Chase's Instagram: https://www.instagram.com/changing_chase/Chris' Instagram: https://www.instagram.com/conquer_fitness2021/Facebook Group: https://www.facebook.com/groups/665770984678334/Interested in 1:1 Coaching: https://conquerfitnessandnutrition.com/1on1-coachingJoin The Fit Fam Collective: https://conquerfitnessandnutrition.com/fit-fam-collective

“That's the thing that's maybe getting lost in some of the fear mongering around it is that, it's not the easy way out. It doesn't mean that you don't have to do the work. It means that when you do the work, the work actually makes the difference.” —Aja BeckettFood noise can sit in the back of the mind all day, from planning the next meal at breakfast to carrying quiet shame after every snack. In a culture that moralizes weight and labels bodies as failures, real medical treatment for obesity often gets buried under hot takes about shortcuts and cheating. This conversation brings the lived reality of GLP-1 medication into the light, with honesty about both relief and responsibility.Aja Beckett shares decades of struggling with obesity, endless diets, and that constant mental hum around food, then walks through how starting a GLP-1 weight loss drug shifted cravings, energy, and hope. Her experience led to building Shotsy, a companion app that tracks doses, side effects, and progress for people on GLP-1 medications.Press play to hear how this new class of medications is reshaping daily life, mindset, and digital tools around obesity care, including:What GLP-1 drugs like Ozempic and Wegovy actually do in the bodyThe difference between “food noise” and genuine hungerWhy weight loss drugs are not a lazy shortcut or moral failureHow mental health, cravings, and compulsive behaviors often change on GLP-1sThe cost, access, and safety concerns around weight loss injections and pillsHow a GLP-1 tracking app grew from one person's spreadsheet into a fast-growing productWhat long-term obesity treatment and maintenance can realistically look likeConnect with Heather:WebsiteLinkedInInstagramFacebookYouTubeEpisode Highlights:01:11 Meet Aja Beckett: Founder of Shotsy & GLP‑1 Success Story04:43 Discovering Ozempic & a Difficult Doctor's Visit07:35 Beyond Weight Loss: GLP‑1, Mental Health & Addictive Behaviors10:43 Losing 90 Pounds: From Obesity to Healthy BMI13:30 Do You Still Have to Eat Healthy & Work Out on GLP‑1?16:21 When the Food Noise Stops: First Days on GLP‑119:37 Super Bowl Snacks, Portion Control & Balanced Indulgence22:12 Body Dysmorphia in Bigger & Smaller Bodies26:00 Safety vs Affordability: Regulation, Shortages & DIY Risks32:09 Introducing Shotsy: The GLP‑1 Companion App Idea39:50 Why Tools Like Shotsy Matter for Accountability & Tracking42:21 GLP‑1 Isn't the “Easy Way Out”: Doing the Work & Seeing ResultsResources:

In Part 1 of this conversation, Jamie sits down with nurse practitioner Jaclyn Taylor to pull wellness out of the “buzzword” category and into real life. They talk about why so many people feel stuck—fatigued, anxious, gaining weight, losing motivation—and why the first step isn't a perfect plan…it's being listened to. Jaclyn breaks down what the Your Health Wellness Program offers, how bioidentical hormone replacement therapy works, and why “normal labs” don't always mean you're actually okay. This episode is for anyone who's been powering through, silently struggling, or wondering if feeling better is still possible. www.YourHealth.Org

In this episode of the Living Well podcast, host Liv Hill discusses the importance of food tracking as a foundational tool for intuitive eating. She emphasizes that tracking is not a permanent solution but a means to build awareness and understanding of one's body and nutritional needs. The conversation explores the relationship between health and fat loss, the benefits of tracking, and the distinction between triggers and discomfort in the context of food tracking. Liv encourages listeners to reframe their perspective on tracking as a valuable feedback mechanism rather than a restrictive practice.

Portion Control Is NOT Your Problem (But this is)

The Alan Cox Show

The Alan Cox ShowSee omnystudio.com/listener for privacy information.

On episode 1 of Doing Well with Diabetes Season 2 Rob opens with a global nutritionist panel featuring three voices from three continents—Ravi Subramanian (India/Australia), Sally Anne Shirto (Zimbabwe/South Africa), and Marina Cavalin (Brazil). Each shares how diabetes shaped their lives, their careers, and the way they support others in their communities. The episode tracks the realities of type 1 and type 2 diabetes across vastly different health systems, highlighting gaps in education, access to insulin and supplies, food insecurity, misinformation, cultural nutrition challenges, and the emotional and physical toll of the condition worldwide. Through personal stories—from childhood polo matches with royalty to managing a teen's diabetes in an under-resourced setting—the conversation reinforces a central theme: education, movement, and community support remain the strongest levers for improving global health and wellbeing for people with diabetes. Chapters 01:23 – Meet Ravi: Pilot Dreams to Type 2 Diagnosis 02:05 – Two Decades of Uncontrolled Diabetes & Complications 06:11 – Going Back to School: Becoming a Nutritionist 08:49 – Carbs, Fats, and the Omega-6:3 Problem in Indian Diets 11:39 – Portion Control, Festivals, and Insulin as a Double-Edged Sword 16:15 – Walking, Sweat, and Safe Exercise for Blood Pressure 19:14 – Resistance Training as Medicine 20:35 – Polo with Prince Charles: Childhood, Horses, and Loss of Function 23:03 – Meet Sally Anne: Mom, Coach, and Advocate in Zimbabwe & South Africa 24:08 – Learning Diabetes From Zero as a Parent 27:02 – The Affordability Crisis: Insulin, Strips, and Food 31:11 – Education Gaps: Fixed Doses, Hypers vs Hypos, and No Corrections 33:09 – Doing the Most With Very Little: Education as the First Line of Care 39:19 – Tackling Stigma at School and on the Netball Court 39:55 – Glucobuddies: Building Community in Under-Resourced Settings 42:08 – The Missing Link: Diabetes Educators, Not Just Dietitians 47:11 – Fighting Misinformation About “Healthy” Foods 50:42 – Meet Marina: Insulin Girl from Brazil 54:38 – Living With Type 1 in Brazil: Access and Inequality 58:46 – Brazilian Food Culture and the Carb-Counting Gap 1:02:54 – Learning to Count Carbs and Choosing Nutrition as a Career 1:05:24 – Mental Health, Burnout, and the Role of Exercise 1:11:42 – Young Leaders in Diabetes and Impact at Human Scale 1:15:40 – Self-Acceptance, Complications, and Redefining “Doing Well” Resources: https://www.instagram.com/guriadainsulina/  ravismani@gmail.com - Ravi Subramanian's email Blue Circle Voices IDF Glucose Buddy Sally Anne Shirto LinkedIn

Apologies for our 4-week hiatus! This week we step through a recent Hot Take from 3DMJ about whether it's possible to reach your long term physique goals without tracking your calories, macros, or bodyweight every day. We present our various use cases, how and when might apply specifically to you and your goals. An insightful episode to assist you along your respective journey.Timestamps:00:00 Welcome Back and Updates06:13 Travel Experiences and Cultural Insights10:35 Personal Health Decisions: Starting TRT18:53 Grand Opening of Undefeated Gym24:34 Exciting New Opportunities in Bangkok26:34 Episode Topic: Reaching Physique Goals Without Tracking?28:44 The Role of Tracking in Nutrition30:24 Habit Formation and Consistency in Nutrition32:19 Portion Control vs. Tracking34:20 The Body for Life Challenge and Its Impact36:17 The Importance of Structure in Nutrition38:11 Protein Intake and Long-Term Goals39:05 Social Situations and Nutrition Challenges40:51 Cultural Differences in Nutrition Awareness42:36 The Balance of Nutrition and Training44:22 Understanding Body Fat Percentages46:41 Defining Long-Term Physique Goals48:09 Ambition and Nutrition Control50:16 The Impact of Weightlifting vs. Nutrition52:00 The Importance of Training Intensity54:41 Age and Its Impact on Nutrition Decisions56:39 Personal Experiences and Long-Term Goals Work 1:1 with Aaron ⬇️https://strakernutritionco.com/nutrition-coaching-apply-now/Done For You Client Check-In System for Coaches ⬇️https://strakernutritionco.com/macronutrient-reporting-check-in-template/Paragon Training Methods Programming ⬇️https://paragontrainingmethods.comFollow Bryan's Evolved Training Systems Programming ⬇️https://evolvedtrainingsystems.comFind Us on Social Media ⬇️IG | @Eat.Train.ProsperIG | @bryanboorsteinIG | @aaron_strakerYT | EAT TRAIN PROSPER PODCAST

December is supposed to save your year, but for a lot of bars it quietly becomes the month with the biggest waste bill.You're packed, bottles are flying, the kitchen is slammed, and somehow the money left over never matches how hard you worked.In this episode, we walk through a simple 48-hour December bar waste audit that shows you exactly how much you're losing to over-pouring, spoilage, shrinkage, and messy inventory.You'll hear how to match what actually left the shelves with your food cost and pour cost, spot red flags in prep and ordering, and tighten things up without slowing service or becoming the “bad guy” on shift.The goal is simple: actually keep the extra December profit instead of watching it disappear into the trash, the sink, and the write-offs.

Nutrition Nugget! Bite-sized bonus episodes offer tips, tricks and approachable science. This week, Jenn is talking about Drizzilicious. When a mini rice cake promises to be "drizzled and delicious" while also being a smart snack choice, it sounds almost too good to be true—but is it? Drizzilicious has captured snack lovers' attention everywhere, but when Jenn digs into the nutrition facts and ingredient list, will these bite-sized treats live up to the hype? Should you be reaching for that bag at the grocery store, or is there something hiding behind those 90 calories per 21 pieces that you need to know about first? Like what you're hearing? Be sure to check out the full-length episodes of new releases every Wednesday. Have an idea for a nutrition nugget? Submit it here: https://asaladwithasideoffries.com/index.php/contact/ RESOURCES:Become a Happy Healthy Hub MemberJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrition Nugget: Rice CakesKEYWORDS: Jenn Trepeck, Nutrition Nugget, Salad With A Side Of Fries, Health Tips, Wellness Tips, Healthy Rice Cake Snacks, Mini Rice Cakes, Drizzilicious Review, Better For You Snacks, Rice Cake Nutrition, Empty Calories, Gluten Free Snacks, Vegan Snacks, Non GMO Snacks, Allergen Free Foods, Plant Based Snacks, Blood Sugar Spikes, Quinoa Chia Flax, Natural Flavors, Sunflower Oil, Palm Kernel Oil, Added Sugar, Protein Snacks, Low Calorie Snacks, Nutrition Facts, Ingredient Analysis, Food Label Reading, Healthy Snack Alternatives, Greek Yogurt Toppings, Cottage Cheese Recipes, Whole Food Snacks, Processed Foods, Seed Oils, Weight Loss Snacks, Wellness Tips, Smart Snacking, Portion Control, Micronutrients, Carbohydrate Balance, White Chocolate Drizzle, Cinnamon Flavor, Birthday Party Flavor, Smores Flavor, Peppermint Flavor, Gingerbread Flavor, Are Drizzilicious Rice Cakes Healthy For Weight Loss, Best Low Calorie Snacks With Quinoa And Chia

Sick of calorie math? In this episode, we show you how to build a balanced plate without tracking macros using one simple rule: Protein + Plant at every meal. You'll learn an eyeball portion guide for steady energy and satiety, plug-and-play meal templates for breakfast, lunch, and dinner, and a grocery staples list to make it automatic all week. Perfect for busy people who want better recovery, fewer cravings, and sustainable fat loss—without turning food into a full-time job. APPLY FOR COACHING: https://www.lvltncoaching.com/1-1-coaching SDE Method app: https://www.lvltncoaching.com/sde-method-app The Fitness League Waiting List https://u3rwk.share.hsforms.com/2rkAwsFntTAeZ__PxwXdr4Q Macros Guide https://www.lvltncoaching.com/free-resources/calculate-your-macros Join the Facebook Community: https://www.facebook.com/groups/lvltncoaching FREE TOOLS to start your health and fitness journey: https://www.lvltncoaching.com/resources/freebies Alessandra's Instagram: http://instagram.com/alessandrascutnik Joelle's Instagram: https://www.instagram.com/joellesamantha?igsh=ZnVhZjFjczN0OTdn Josh's Instagram: http://instagram.com/joshscutnik Chapters: 00:00 Introduction to Balanced Eating 04:50 Navigating Holiday Eating 10:03 Transitioning from Tracking to Intuitive Eating 15:27 Building Balanced Meals with Ease 19:44 The Power of Fiber and Gut Health 23:08 Portion Control and Satiety Awareness 25:54 Quick and Easy Meal Templates 29:43 The Importance of Meal Repetition 33:13 Caloric Awareness in Meal Preparation 38:04 Strategies for Effective Caloric Management

We recently interviewed Ross from Smootheeze, diving deep into the challenges and triumphs of scaling a sustainable, premium kitchen brand. This conversation reveals the brilliant product strategies and marketing tactics behind the viral smoothie prep system. Ross articulated that the most frequent and frustrating daily barrier for users is the often-messy, time-consuming morning prep itself, beyond just the frozen banana clump. Smootheeze solves this "next" by providing effortless pop-out convenience that removes the friction entirely, making a consistent, healthy morning smoothie routine achievable. The discussion highlights the brand's commitment to its zero-waste, anti-consumption ethos. Ross explained that Lifetime Value (LTV) is sustained not through repeated product purchases, but by building a powerful user-generated recipe ecosystem (UGC). This content strategy keeps the community engaged and locks them into the brand by fostering creative, endless usage. To mitigate the known issue of silicone odor and turmeric stains, Smootheeze focuses heavily on educational contentand specific cleaning protocols to protect the long-term functionality and aesthetic of the trays. Finally, Ross provided strategic insight on the Freezer Real Estate Battle, emphasizing the trays' stackable, space-saving design against bulky frozen meals. Regarding Channel Expansion, the long-term strategy involves leveraging the brand's Kickstarter success to strategically test limited retail expansion while doubling down on DTC/Amazon to maintain critical control over the brand story and community connection. Web: https://www.smootheeze.co/ About: Looking for the best way to store fresh smoothie ingredients? Smootheeze Silicone Freezer Trays are your essential meal prep tool for locking in the goodness of ingredients at their nutritional peak. Stop wasting unused produce and start preserving freshness like a pro. These premium trays are designed specifically for smoothie pre-portioning. Each cavity holds an ideal half-cup (1/2 cup) portion, making future smoothie making fast and easy. Effortlessly freeze your favorite smoothie ingredients—including fresh berries, sliced bananas, leafy greens, purées, and even nut butter—while keeping every serving perfectly separated and ready to use. The silicone lid is engineered to be both airtight and leakproof, creating a secure seal that prevents freezer burn and protects the delicate flavor and nutrition of your ingredients. This superior food preservation system ensures every single smoothie you make is packed with maximum flavor and health benefits. Stop measuring. Start blending. Simplify your morning routine with the Smootheeze freezer tray. Meet Ash Brown, the dynamic American powerhouse and motivational speaker dedicated to fueling your journey toward personal and professional success. Recognized as a trusted voice in personal development, Ash delivers uplifting energy and relatable wisdom across every platform. Why Choose Ash? Ash Brown stands out as an influential media personality due to her Authentic Optimism and commitment to providing Actionable Strategies. She equips audiences with the tools necessary to create real change and rise above challenges. Seeking inspiration? Ash Brown is your guide to turning motivation into measurable action. The Ash Said It Show – Top-Ranked Podcast With over 2,100 episodes and 700,000+ global listens, Ash's podcast features inspiring interviews, life lessons, and empowerment stories from changemakers across industries. Each episode delivers practical tools and encouragement to help listeners thrive. Website: AshSaidit.com Connect with Ash Brown: Goli Gummy Discounts: https://go.goli.com/1loveash5 Luxury Handbag Discounts: https://www.theofficialathena.... Review Us: https://itunes.apple.com/us/po... Subscribe on YouTube: http://www.youtube.com/c/AshSa... Instagram: https://www.instagram.com/1lov... Facebook: https://www.facebook.com/ashsa... Blog: http://www.ashsaidit.com/blog #atlanta #ashsaidit #theashsaiditshow #ashblogsit #ashsaidit®Become a supporter of this podcast: https://www.spreaker.com/podcast/ash-said-it-show--1213325/support.

In this week's episode, I am putting on my coaching hat and breaking down macronutrients and everything you need to know to get started with tracking, advance your tracking, or just expand your knowledge around macros. 00:00 Understanding Macros: The Basics02:35 Aligning Nutrition with Goals04:50 The Importance of Protein07:28 Portion Control and Mindful Eating09:23 Common Challenges in Macro Tracking11:29 The Role of Macronutrients13:57 Avoiding Common Macro Mistakes15:56 Understanding Protein and Meal Planning18:50 Strategies for Effective Macro Tracking24:39 First Steps in Macro Tracking28:15 Mindset Shift: Using Macros as a ToolListen to this week's subscriber-only episode: How To Stay Fit Through the Holidays (Without Starting Over in January) Free Macro CalculationJoin Fitmas - Black Friday SaleWatch on YouTubeShare feedback/send fanmailGet the Transformation Roadmap - The 10 part series to building your plan to lose fat and build muscle mass. Join the free groupAll links The question is not whether you can do it. The real question is whether you want to keep doing it alone or if you are ready for a plan built around you, your lifestyle, and designed to finally deliver results. You know what to do, but let's make sure it works for your goals. → Apply for my 1:1 Transformation Program - Spots are limited; currently enrolling. Support the showInstagram | TikTok | YouTube | Pinterest

“Eating for results” and “eating by intuition” are not the same thing. In this no-BS episode, we break down why you can't be in a calorie deficit and call it intuitive eating. We'll unpack what intuitive eating was actually designed for (healing chronic diet fatigue and rebuilding hunger/fullness cues), why fat loss requires intentional energy manipulation, and how hunger hormones (leptin ↓, ghrelin ↑) make “intuitive dieting” a contradiction. Tracked → Informed → Intuitive. Building plate-awareness, portion-eyeballing skills, protein anchoring, and pattern recognition help the results become sustainable autopilot later. Use intuition in the right phases (post-diet recovery, maintenance, long-term lifestyle) and use structure when you're changing your body. Guessing is not knowing; awareness is earned.

On this week's Love to Live Healthy with Josephine & Jake on KJOY 98.3 — we're talking all about how to stay on track during the current and upcoming holidays while still enjoying

In this conversation, Jeff Sarris and Jill discuss the dietary factors that contribute to kidney stones, focusing on the worst foods to avoid and practical guidelines for prevention. They emphasize the importance of understanding oxalate levels in foods and how to manage dietary choices without feeling overly restricted. The discussion highlights the balance between enjoying food and maintaining health, providing listeners with actionable insights for kidney stone prevention.High Oxalate Food ListTakeawaysThe worst foods for kidney stones include high oxalate foods like spinach and rhubarb.Understanding oxalate levels is crucial for kidney stone prevention.You can have a budget for oxalate intake, allowing for some flexibility in your diet.Portion control is key; you don't have to eliminate all high oxalate foods.Calcium can help mitigate the effects of oxalate in the diet.Dietary restrictions should not lead to deprivation; balance is important.Water intake is essential for kidney stone prevention.Focus on reducing sugar and salt in your diet.The kidney stone diet is goal-oriented, not overly restrictive.You can still enjoy foods like baked potatoes in moderation.00:00 Introduction to Kidney Stone Prevention01:51 Understanding Oxalate and Its Impact05:56 The Worst Foods for Kidney Stones11:56 Portion Control and Dietary Flexibility14:51 Conclusion and Key Takeaways——HAVE A QUESTION? _Leave us a voicemail at (773) 789-8764.KIDNEY STONE DIET® APPROVED PRODUCTSProtein Powders, Snacks, and moreWORK WITH JILL _Start HereKidney Stone Diet® All-Access PassKidney Stone Diet® CourseKidney Stone Diet® Meal PlansKidney Stone Diet® BooksPrivate Consultation with JillOne-on-One Deep Dive24-Hour Urine AnalysisSUPPORT THE SHOW _Join the PatreonRate Kidney Stone Diet on Apple Podcasts or Spotify——WHO IS JILL HARRIS? _Since 1998, Jill Harris has been the #1 kidney stone prevention nurse helping patients reduce their kidney stone risk. Drawing from her work with world-renowned University of Chicago nephrologist, Dr. Fred Coe, and the thousands of patients she's worked with directly, she created the Kidney Stone Diet®. With a simple, self-guided online video course, meal plans, ebooks, group coaching, and private consultations, Kidney Stone Diet® is Jill's effort to help as many patients as possible prevent kidney stones for good.

Juno Reactor – “Jardin de Cecile”, 1997. Metal Master – “Spectrum”, 1996. Covenant – “Tabula Rasa”, 1997. Signal Aout 42 – “Don’t Remember”, 1995. Black Lung – “Panic Squad Interruption”, 1999. Crash A/D – “A Frictionless Surface”, 1997. Evils Toy – “Organics (Slow Motion Mix)”, 1998. Logickal – “Education For War”, 2022. Arzt+Pfusch – “Skumfuck (Version 2)”, 1999. Portion Control – “White Rose”, 2020. Null Split – “I Shook Your Split (feat. INVA//ID)”, 2021. ESA – “Eat Their Young (Moaan Exis Remix)”, 2020. Giant Monsters on the Horizon – “Speak Their Names”, 2021. Marian’s Joy – “Last Kiss in Heaven”, 2003. Website link: https://skullandcrossfades.com/i-lost-myself-when-i-found-you

We power up the revolutionary Roland TR-909 and its origins in electronic music culture. Featuring stories and music by Jeff Mills, Orbital, Portion Control, Skinny Puppy, and Underground Resistance.SOURCESAri Rosenschein (2020). "Dave Ogilvie on Skinny Puppy and the TR-909" https://articles.roland.com/dave-ogilvie-skinny-puppy-tr-909/ Ari Rosenschein (2025). “Underground Resistance, Submerge, and the Detroit Way” https://articles.roland.com/the-detroit-way/ Dave Jenkins (2019). “Roland TR-909: The history of the influential drum machine.”https://djmag.com/content/rolands-iconic-tr-909-we-chart-history-influential-drum-machine Mutha FM (2019). “The Iconic Roland 909 History” https://muthafm.com/the-iconic-roland-tr-909-the-history-of-the-influential-drum-machine/ Roland Channel (2019). Jeff Mills and the Roland TR-909 https://www.youtube.com/watch?v=peJDDtGH3yY Roland Channel (2024). "Somewhere in Detroit": Underground Resistance, Submerge, Techno and the Detroit Way https://www.youtube.com/watch?v=5ErxKvL_zzU Roland Channel (2017). Roland Boutique Paul Hartnoll interview https://www.youtube.com/watch?v=peJDDtGH3yY Submerge Website https://submerge.com/ Tormentor Radio Show (2025). #13: Portion Control https://www.youtube.com/watch?v=zwZlS_HxUjE Waveshaper TV (2012). cEvin Key, Skinny Puppy Ep. 1 https://www.youtube.com/watch?v=Hk3yUzlyjygLastFM: Portion Control https://www.last.fm/music/Portion+ControlLastFM: Skinny Puppy https://www.last.fm/music/Skinny+Puppy/+wiki LastFM: Orbital https://www.last.fm/music/OrbitalLastFM: https://www.last.fm/music/Underground+Resistance 

Most runners think nutrition is about eating healthy, but what works in the gym doesn't work for the long run.Are you sabotaging your runs with your diet—even if you think you're eating clean? Most runners approach nutrition like bodybuilders—obsessing over "clean eating" and restrictive diets that actually sabotage performance when you're logging serious miles. In this episode, I break down the real science of fueling for distance running, including why carbs should make up 50-65% of your calories (yes, even the white, sugary ones), how to balance protein and fat without gaining unwanted weight, and the counterintuitive truth about why eating more might be the key to running faster. I'll also share the supplements that actually work for endurance athletes based on new research, plus my simple strategy for breaking the frustrating cycle of running more but gaining weight. If you've been spinning your wheels trying to dial in your nutrition while chasing PRs, this episode will give you the blueprint to fuel like an actual runner, not a gym influencer.Key TakeawaysUnderstanding the right mix of carbs, protein, and fat can help you run longer, recover faster, and avoid burnout. It's not about eating less—it's about eating right.Things like protein powder, creatine, and magnesium can support your training, but only if your regular meals are already solid. Use them to fill the gaps—not fix bad habits.Running a lot can actually make you eat more without realizing it. Focus on eating to feel “not hungry” instead of chasing that full, stuffed feeling.Timestamps[00:11] What You'll Learn[01:19] What Are Macros, Micros and Supplements?[02:59] Why Carbs Are The Best For Distance Runners[04:50] Protein Explained[06:17] Fat In Your Diet Explained[07:57] Importance of Micro Nutrients[09:05] Use This Free Guide To Eat and Drink Your Way To Your Best Run Times[10:30] Best Supplements For Runners[14:06] Losing Weight Overeating While Running[16:03] Portion Control, Counting Calories & the BMR Calculator for Runners[17:47] Finish Line ThoughtsLinks & Learnings

Most people think their only options are to eat perfectly and lose weight, or enjoy life and lose all their progress. But that all-or-nothing thinking? It's a slippery slope.So we're breaking down what it actually looks like to eat flexibly, manage portions in real life, and still make progress toward your goals. You'll learn about the Two Week Test, setting a pre-meal intention, simple ways to slow down during meals, and smart tactics that help you feel in control, even when you're eating your favorite foods.Because the goal isn't to be fit and miserable. It's to be fit and happy. And that means letting go of perfection, building a healthy relationship with ALL kinds of food, and learning how to bend without breaking.*Tried every diet out there and nothing sticks?Imagine having a coach checking in on you EVERY day—keeping you on track and adapting your plan to whatever life throws your way.A personalized, 1:1 coaching program designed just for you can really change the game.➤ https://www.mybodytutor.com/coaching/weight-lossWhy don't we talk and see if we're a good fit for each other? Let's set up a chat.➤ https://www.mybodytutor.com/book-a-callWhat've you got to lose?

If you're a busy Christian woman tired of tracking every bite or calorie, this episode will help you exhale. In part 3 of this macro series, we explore a simpler, more grace-filled way to approach nutrition—using the SD FitWell Hand Portion Method. Shaela shares why this method works for every body, every season, and every stage of life. No macro math, no apps—just real results and freedom in your fitness journey. What You'll Learn in This Episode: How to use your hand as a built-in nutrition tool Why calorie counting can backfire (mentally & physically) How portion control can adjust to your season and hunger Ways this method supports spiritual and physical health Why this is the most sustainable strategy for real women with real lives Key Takeaways: You were designed with hunger cues and portion cues. Your hand is proportionate to your body and your needs. Hand portions flex with your life and schedule—and still support strength and confidence. This strategy reduces the mental load of food tracking while increasing mindfulness at meals. It's not about precision. It's about presence—and partnering with God to fuel your body well. “Faithfulness over fixation.” That's the core of this approach. Join the free Christian Wellness Community: community.simplefitnesshabits.com Join the Waitlist for TSC: www.thestrongerco.com

You've tried tracking your food and controlling your portions, but emotional eating, overeating, and late-night snacking still feel out of control. In this episode, I'll share why those strategies aren't working, and why willpower alone won't fix your eating habits. If you're a high-achieving career woman who's frustrated with food and wondering what it really takes to lose weight and feel in control, this is for you. You'll learn a more sustainable, mindset-driven approach to changing your eating habits, for good.___________

In Day 4 of the Shift with CJ podcast, CJ shares practical and realistic health strategies that anyone can implement—no matter how “lazy” you feel. This episode covers how to stay active throughout the day without needing a gym, and how to master portion control without ever counting a single calorie. If you're ready to make weight loss and energy management effortless, this is your blueprint.What You'll Learn:The Lazy Person's Fitness Hack: Foundational Movement CJ introduces four key movement patterns—hinge, pull, push, and lunge—that mimic daily life activities like lifting groceries or walking up stairs. These compound exercises not only improve balance, coordination, and muscle tone, but also burn more calories in less time.Portion Control Without Math Forget calorie tracking. CJ explains the psychological effect of plate size on your appetite (the Delboeuf effect), and why a 9-inch plate could help reduce calorie intake by up to 22%. It's about eating intuitively—stopping when satisfied, not stuffed.The Hidden Danger of Sitting CJ reveals how prolonged sitting reduces fat-burning enzymes by up to 90%. Even if you work out, too much sitting can reverse those benefits. That's why CJ pushes for hourly stretch breaks to get blood flowing, fire up your metabolism, and boost mental focus.Key Takeaways:Foundational movement saves time and maximizes impact. Focus on quality over quantity when doing exercises like deadlifts, rows, lunges, and push-ups.Portion control is about visual cues, not calorie counting. Downsizing your plate resets your mind's perception of fullness.Stretching is metabolism maintenance. Short breaks every hour can undo the metabolic damage caused by prolonged sitting.Small changes lead to big results. It's not about perfection. It's about momentum and consistent wins each day.Movement boosts energy. Breaking up sedentary time doesn't just burn fat—it increases focus, productivity, and mood.5 Things You Can Start Doing Today:Switch to a 9-inch plate for your meals. You'll naturally eat less without even noticing it.Add hinge, pull, push, and lunge exercises to your routine. Start slow, with good form, and track how you feel after each session.Set a timer to stretch every hour. A 5-minute break can include torso twists, neck stretches, or squats.Observe your fullness cues. Eat until you're satisfied, not full. Give yourself 20 minutes before reaching for more food.Write or record a quick voice note after meals and workouts. Build self-awareness by tracking how your body feels and reacts.Final Thought: You don't need to overhaul your entire life to start feeling better. You just need to eat a little smarter and move a little more—consistently. That's how change begins.

Welcome to Day 1 of this transformative journey with CJ as he breaks down two of the simplest, yet most powerful levers for boosting energy, improving body composition, and regaining control over your health: fasted cardio and portion control.

We have a classic two albums episode for you this week folks, including the last decidedly industrial-related work from German act The Galan Pixs, plus the experimentation of latter-era Portion Control with their SEEDEP3. We're also looking ahead at some records set to be released in the back half of 2025.

In this episode, we cover: The hidden health toll of ultra-processed foods The importance of cooking with real foods Healthier Food Choices Food Addiction Awareness Ultra-Processed Foods and Diabetes Risk Misleading Food Label Terminology Portion Control and Food Cravings Healthy Eating Strategies for Diabetes   Free Offer from Go CoCo GoCoCo would like to offer one year of Premium GoCoCo for free to all the Happy Diabetic listeners. Here is the information for the free codes. Apple  iOS only uses a link, no code to input 1 YEAR FREE  for Happy Diabetic podcast https://apps.apple.com/redeem?ctx=offercodes&id=1446005742&code=HAPPY Android Android uses the below code and will only allow us to do 90 days free at a time, but it can be used 4 times Android - 90 days free Code: HAPPY     Bertrand Amaraggi: Co-founder & CEO Julie Ruelle, RD: GoCoCo Registered Dietitian GoCoCo, Download the app: https://www.gococo.app/ GoCoCo, Our Philosophy: https://www.gococo.app/our-philosophy  GoCoCo, For people living with or at risk for diabetes: https://www.gococo.app/post/our-type-2-diabetes-warning The NOVA Food Classification System   Quick recap The meeting focused on discussing food addiction and the impact of ultra-processed foods on health, particularly for people with diabetes, with Bertrand and Julie sharing insights about the Go Coco app's role in helping users make healthier food choices. The discussion explored how processed foods can be addictive and harmful, while emphasizing the importance of reading labels and choosing whole, unprocessed foods. The conversation concluded with practical strategies for improving diet and health, including the use of the Go Coco app's features and the importance of making gradual changes to eating habits. Next steps Chef Robert to subscribe to the Go Coco app and test the new real food tracker feature.Listeners to look at their pantry and make a small, subtle change in their eating habits this week.Listeners to try adding more fruits and vegetables to their diet instead of focusing on what to eliminate.Go Coco team to continue improving the app based on user feedback and suggestions.Chef Robert to potentially meet with Bertrand in Barcelona during his planned trip to Spain in February. Summary Food Addiction Awareness Discussion Chef and Bertrand discussed the growing awareness and concern around the topic of food addiction, noting its increasing presence in media and public discourse. Bertrand highlighted the similarity between the techniques used by tobacco companies to create addiction and those applied by the food industry, emphasizing the success of these strategies in forming habits. Chef expressed excitement about the potential of Go Cocoa as a solution to help people, while Julie, a repeat guest, shared her enthusiasm for being part of the discussion. Go Coco: Healthier Food Choices Chef welcomed Julie and Bertrand to the podcast, highlighting their role in creating the Go Coco app, which helps people, especially those with diabetes, identify and avoid ultra-processed foods. Bertrand explained the app's origins in Spain six years ago and its mission to improve health by offering better food choices. Julie, a registered dietitian, shared her experience working with Go Coco, emphasizing her focus on empowering consumers to make healthier decisions for themselves and their families. Ultra-Processed Foods and Diabetes Risk The discussion focused on ultra-processed foods (UPFs) and their impact on diabetes. Julie explained that UPFs are foods that wouldn't be found in a home kitchen and are often highly palatable and addictive, with a study showing a 17% increased risk of type 2 diabetes for every 10% increase in UPF consumption. Bertrand shared user experiences with artificial sweeteners having similar effects to sugar, and both Julie and Bertrand emphasized that people with diabetes should reduce their consumption of UPFs by focusing on whole, unprocessed foods. They also discussed how UPFs often contain unhealthy fats and can lead to weight gain, with Bertrand noting that processed foods are designed to be addictive and consumed in larger quantities despite having the same nutritional profile as unprocessed alternatives. Portion Control and Food Cravings The group discussed the challenges of portion control and food cravings, particularly for snack foods like Doritos and cake. Julie explained a study about the first bite of cake being the most satisfying, leading to overeating. They emphasized the importance of reading food labels and choosing foods with simple, recognizable ingredients. Julie recommended using the Go Coco app to scan food labels and get information on ultra-processed foods. The conversation concluded with a discussion on rethinking convenience in diabetes-friendly eating, suggesting that whole, less processed foods like fruits and nuts can be convenient options. Misleading Food Label Terminology Chef and Julie discussed the misleading nature of food labels, particularly terms like "low sugar" and "diabetes-friendly," which can still refer to ultra-processed foods. Julie explained that such products often contain multiple non-nutritive sweeteners and added fats to maintain taste, and she emphasized that whole, unprocessed foods are more satisfying and less likely to lead to overeating. Bertrand noted that "low fat" claims are not found on fruits and vegetables, and Chef agreed that these labels can mislead consumers. Healthy Eating Strategies for Diabetes Chef Robert, Julie, and Bertrand discussed practical strategies for improving diet and health, particularly for those with diabetes. Julie introduced a new feature in the Go Coco app, the real food tracker, which analyzes meals and provides advice on improving nutrition. Bertrand emphasized the importance of small, gradual changes in diet, such as reducing ultra-processed foods and replacing sugary drinks with alternatives like sparkling water. Chef Robert encouraged listeners to make subtle changes to their eating habits and adopt a healthier lifestyle. Julie expressed hope in the power of conversation and suggested focusing on adding healthy foods, like fruits and vegetables, rather than subtracting unhealthy ones. GoCoCo: Healthy Food Choices App The meeting focused on the Gococo app, which helps users make healthier food choices by scanning products and providing nutritional information. Bertrand explained that the app offers a free trial and a free version, with additional features available for a fee. Julie emphasized that user feedback has been instrumental in developing the app's features, particularly for people living with diabetes. The discussion highlighted the importance of awareness and education in making healthier food choices, while also acknowledging the joy of cooking and enjoying food.   Free Offer from Go CoCo GoCoCo would like to offer one year of Premium GoCoCo for free to all the Happy Diabetic listeners. Here is the information for the free codes. Apple  iOS only uses a link, no code to input 1 YEAR FREE  for Happy Diabetic podcast https://apps.apple.com/redeem?ctx=offercodes&id=1446005742&code=HAPPY Android Android uses the below code and will only allow us to do 90 days free at a time, but it can be used 4 times Android - 90 days free Code: HAPPY

- Join The Guild   - CLICK HERE TO LEARN MOREMy FREE Facebook Group: Join the “Becoming Thin Facebook Community” —You're not broken. You're just stuck in a cycle that never worked. In this episode, I'm walking you through how to start a calorie deficit the right way—not the rushed, panicked way most people try when they're running on fumes and desperation.Whether you've tried calorie tracking before or you're brand new to it, I break it down into manageable pieces. Because calorie tracking isn't one thing. It's a bunch of small behaviors stacked together. And if you can do them one at a time, you can win.You'll learn: • Why you don't need to track calories to lose weight (but when you should) • What to do if your deficit isn't working anymore • How to break calorie tracking into small, doable pieces • Why “patience” doesn't mean “lazy” • How to stop quitting every time the scale stalls • A better way to think about your hunger, your routine, and your progressI also share where I'm currently at in my own journey—yes, even coaches still have to work the process. I just came off a surplus phase, and I'm easing into a new deficit. I'll tell you what I'm doing and what I've learned so you can apply it too.

In this episode, we're spilling the TOP 10 THINGS THAT ARE SABOTAGING YOUR WEIGHT LOSS! You may not even be aware of some of these - but the good thing is- they are all FIXABLE! From portion control, to going out to eat, to blaming others, to certain mindsets, listen now to become aware of what may be standing in the way of your weight loss success.

In this Toolbox chat, Lisa dives into portion control plates—what they are, how to use them, and why they work for your journey. Whether you're tired of tracking or just need a simpler way to stay on track, this episode is packed with practical tips to help you build balanced meals with ease.

In this episode of Transform Your Life, Teresa and Tonya open up about their struggles with portion control before and after bariatric surgery. They share how emotional eating led them to overconsume food, often feeling defensive when others commented on their portions. They discuss the challenges of hiding their eating habits and not recognizing fullness, which contributed to their weight struggles.They reveal the steps they took to regain control, from identifying binge eating patterns to gradually cutting out fast food, juice, and soda. Teresa and Tonya also emphasize the importance of healing emotional eating and being mindful of portions. They share practical strategies like using smaller plates and silverware, measuring food, and having healthy substitutes on hand. Key Topics Covered:Recognizing emotional eating triggersPractical steps to control portion sizesThe role of mindful eating in long-term weight lossTips for creating a supportive food environmentWhy portion control is a gradual processTune in to learn how small, sustainable changes can make a lasting impact on your weight loss journey!Don't Miss the Beautiful Mind Event – May 1-4, 2025! Learn more and grab your ticket today: Beautiful Mind Event.Feeling Stuck on Your Weight Loss Journey? This is your exclusive invitation to the Transformation Academy with Teresa and Tonya: Transformation Academy — Pop Recovery SystemsVisit Pop Recovery Systems:https://www.poprecoverysystems.com

This week we discuss a hot topic that is sometimes misunderstood- PORTION CONTROL.We dive into myths surrounding counting calories and carbs, why eating less is key, planning your meals and snacks, how to shrink your stomach, and more. What actually matters when it comes to portion control? And Jake's experience on the plan!

How much mental space does food take up in your life? Do you feel trapped by food rules, guilt, or the pressure to eat a certain way? Let's put on our curiosity hats to explore our relationship with food.In this Salad with a Side of Fries episode, Jenn Trepeck discusses our important relationship with food.  From food triggers and guilt-free eating to breaking free from restrictive diets or mindsets, Jenn explores how our thoughts about food impact our daily lives. Plus, she highlights why seeking support can be a game-changer in creating a healthier, more balanced mindset around eating and relationship with food. Tune in next week for the second part of this discussion diving into body image with a special guest! The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let's dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [1:51] Exploring our relationship with food, body shape and being food aware [11:29] Food triggers, guilt-free eating, and the time spent thinking about food[16:28] Food restrictions, One Meal a Day (OMAD), fear food and a discussion on eating disorders[26:22] Judging ourselves for food choices and how we can redirect these feelings[27:40] What a balanced relationship with food looks like[33:20] Exercise, activity choices and wearablesKEY TAKEAWAYS: Many people recall becoming aware of their body size and food choices at a young age, often influenced by family, social environments, and cultural messaging. Restrictive eating patterns are deeply ingrained behaviors influenced by diet culture. These habits contribute to an unhealthy relationship with food, highlighting the importance of re-evaluating these mindsets for overall well-being.Food choices may be driven by fear, competition, or guilt. Instead of restricting, skipping meals, or yo-yo dieting, a balanced approach involves recognizing hunger and satiety, eating various nourishing foods, and honoring your body's needs without anxiety. A balanced lifestyle allows for flexibility—being able to eat at any restaurant without stress, working out without obsessing over steps or missing a day, and removing labels like "good" or "bad" from food choices. The key is self-awareness and making mindful choices rather than engaging in self-sabotage or comparison.QUOTES:         [9:44] “The first time I felt I had to watch what I ate was between high school and college. - Jenn Trepeck[14:11] “If we are choosing not to have social plans because we don't want to eat out, or we don't want to eat around other people, we are isolating. We want to look at our relationship to that. - Jenn Trepeck[15:40] “What we learn through the Healthy Vibe Tribe and what I learned that completely changed my life is that it's not actually about the calories. It's about what calories are made of.” -Jenn Trepeck.[2.0:06] “Are we eating to avoid something?” Jenn Trepeck[27:05] “What does a more balanced relationship, a healthier relationship with food, look like? It means eating in a way that nourishes your body and your mind. Guilt and anxiety are not present. It means recognizing hunger and satiety and fullness.” Jenn TrepeckRESOURCES:Become A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramCr-Cr-Cr-CravingsDry Beyond January - Part OneDry Beyond January - Part Two

Nutrition, Fitness, and the Outdoors: An Insightful Chat with Whitney Tramel In this episode of the Okayest Cook Podcast, hosts Chris Whonsetler and Andy Heiser are joined by special guest Whitney Tramel, who runs the Wild Strength Podcast. Whitney shares her background as a strength and conditioning coach, primarily working with military personnel, and discusses the physical demands of the outdoors. The conversation explores the similarities in training for combat and hunting, the importance of nutrition and fueling the body properly, and the challenges of setting and maintaining New Year's goals. Whitney offers valuable tips on hydration, portion control, and understanding macros, and provides advice on adjusting workouts based on daily energy levels. The episode also features a discussion on notable meals, including venison roast and gnocchi. Whitney's insights provide a deeper understanding of health, fitness, and nutrition tailored for hunters and the general population alike. Connect with Whitney: https://www.instagram.com/wildstrengthpodcast?igsh=MXg3bHlqcGF2OTJxdw== https://www.instagram.com/whitneytramel_?igsh=MXAwczZxYjVkMml4MQ== 00:00 Getting Started: Setting the Scene 00:38 Meet Whitney Tramel: Newest Addition to the Okayest Network 02:12 Whitney's Background: Strength and Conditioning 02:56 Fitness and Hunting: A Unique Connection 04:31 New Year's Resolutions: Sticking to Goals 05:19 Balancing Fitness and Life: Personal Stories 11:59 Workout Timing: Morning vs. Evening 16:02 Nutrition and Fuel: Eating Right for Your Body 37:38 Portion Control and Mental Tricks 39:31 Thermic Effect of Food and Meal Timing 41:20 Personalized Nutrition and Fasting 48:56 Listening to Your Body 50:05 Red Light, Green Light Training Approach 54:50 Notable Meals and Recipes 01:03:27 Final Thoughts and Social Media Crew: Chris Whonsetler Email: Chris@OkayestCook.com Web: ChrisWhonsetler.com Instagram: @FromFieldToTable & @WhonPhoto Andy Heiser Email: Andy@OkayestCook.com Web: RakeDevelopment.com Instagram: @andheiser

In this episode of The Life Transformer Show, Tara talks about sugar cravings and how to tackle them, self doubt & portion control on her live Q&A. Tara lets you know what goals she has set after having a week out to illness. Making sure that your first meal of the day is a good balanced meal & when is best to eat it.    What You Will Learn In This Episode: Dealing with sugar cravings. Conquering self doubt. Working on portion control. And more.   How To Contact Tara Hammett: tarahammett.com Facebook

Are you ready to prioritize your health while still enjoying the great things about the holiday season? Today is all about embracing the holiday festivities without compromising your wellness goals. In this episode, Jenn dives into an inspiring conversation about reclaiming your health and making 2025 your best year. She explores the role of biochemistry in willpower, the empowering benefits of linking arms with like-minded individuals, and shares strategies for success, including the launch of the Healthy Vibe Tribe. Jenn also discusses how the joy of community support can leave a legacy of health. This episode has practical tools, motivation, and heart to help you create a vibrant, healthy life. Tune in to set the stage for wellness in 2025 and to learn more about the Healthy Vibe Tribe. The Salad With a Side of Fries podcast is hosted by Jenn Trepeck, discussing wellness and weight loss for real life, clearing up the myths, misinformation, bad science & marketing surrounding our nutrition knowledge and the food industry. Let's dive into wellness and weight loss for real life, including drinking, eating out, and skipping the grocery store. IN THIS EPISODE: [5:14] Preparation and planning are key to success[8:34] Why consistency over intensity is important[10:29] Build downtime into your schedule and how to limit alcohol intake[16:07] What to say to the food pushers and other tricks and hacks for success at holiday parties[23:13] Managing stress during this busy time of year[30:12] Maintaining a low glycemic nutrition component and the benefits of walking[32:17] Prioritizing hydration throughout your day[38:55] Strategic supplementation and discussion on how metabolism and biochemistry can influence health and habits[40:17] Announcement and breakdown of The Healthy Vibe Tribe program starting January 13th.[46:32] Discussion of membership costs and benefits[52:30] Jenn previews the upcoming Nutrition Nugget segment titled "Second Time Around.”KEY TAKEAWAYS: Preparation is key to thriving through the holidays. Planning meals, setting goals, and organizing your environment can help you maintain healthy habits and reduce guilt during the festive season. Preparing protein-packed snacks, scheduling workouts, or setting clear intentions minimizes the chances of sabotaging health and fitness goals while allowing leeway to enjoy yourself.Consistency over intensity ensures long-term success. Maintaining small, manageable habits—like staying hydrated, controlling portion sizes, and incorporating daily movement—can be more impactful than intense but unsustainable efforts.Prioritize foundational health habits for the new year. Key health pillars such as sleep, hydration, and stress management should be prioritized alongside fitness and nutrition. By building a foundation of healthy routines, long-term success becomes achievable.Link arms with like-minded people. Surrounding yourself with a supportive community of like-minded individuals can propel you toward your goals. By sharing your journey and connecting with others heading in the same direction, you create an environment of accountability, motivation, and mutual growth.QUOTES: [7:50] “It's possible to decide what we want to have happen and then figure out what those things are. So, for me, it's getting to the gym every day while traveling, and especially when there's holiday parties every day, it's finding that movement and making sure I get my water in every day. It‘s all those little things.” Jenn Trepeck[11:00] “I put into my schedule something that I know either friends, or health-minded colleagues, will surround me. So I am building in that accountability a little bit to myself, knowing that I want to feel well but still celebrate.” Shannon[19:58] “If you're starving when you get there, you'll make poor choices, not because you don't have any willpower, but because your hormones are taking over. So, if you come feeling satisfied, you will have more control over your food than your food controlling you.” Jessica[23:56] “We don't have to wait for the new year to reward ourselves. Maybe it's buying ourselves a gift. Maybe it's having downtime. Do we want to get tickets to a concert or a show or go to the spa or find, maybe get a massage?” Jenn Trepeck[31:11]” Muscle dictates metabolism, as we always say. It's not just losing weight; it's removing fat and building muscle to improve our overall health.” Jenn Trepeck[37:38] “I'm celebrating the win daily and not getting discouraged or focusing too far ahead because I can easily just say ‘I'll do that tomorrow'.” Shannon[43:06] “The Healthy Vibe Tribe is a great opportunity to get that support, be around people going in the same direction as you and get the education part. That's why I'm excited to partner and lock arms with you.” Jessica[49:56] “The Healthy Vibe Tribe is one of the most exciting programs I could even imagine placing myself in. It's taking action and stepping into 2025 with momentum.” ShannonRESOURCES:Learn more about Healthy Vibe Tribe on Dec 19 at 7pm ETLearn more about Healthy Vibe Tribe on Jan 6 at 8pm ETReady to jump into the Healthy Vibe Tribe? Start here: Jan 13th Weekly Zoom Call QuestionnaireBecome A Member of Salad with a Side of FriesJenn's Free Menu PlanA Salad With a Side of FriesA Salad With A Side Of Fries MerchA Salad With a Side of Fries InstagramNutrition Nugget: C vs. IThe Big C EpisodeYou vs The Diet Industry

In this special holiday episode of Weight Loss Made Simple, Dr. Stacy Heimburger shares practical strategies for enjoying your favorite festive treats without derailing your weight loss goals. Discover the art of mindful eating as Stacy guides you through a step-by-step exercise to enhance your awareness and appreciation of food. Learn how to navigate emotional triggers during family gatherings and social obligations, ensuring you celebrate without the burden of guilt or regret.Join us as we explore:The principles of mindful eatingTechniques to savor every bite while managing portionsStrategies to combat holiday overeating and emotional eatingWhether you're looking to maintain your weight, indulge mindfully, or simply enjoy the holiday season with balance, this episode is packed with insights to empower your journey. Tune in now and transform your holiday meals into joyful, guilt-free experiences!The guided mindfulness exercise begins at 3:34. Free 2-Pound Plan Call!Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2poundThis episode was produced by The Podcast Teacher.

The holiday season is here, and with it comes the challenge of balancing fitness, family, and festive indulgences. If you're worried about staying on track without feeling deprived, this episode is for you!Join me for a LIVE group coaching session where I break down 10 simple, practical strategies to help you maintain your fitness and health during the busiest time of the year. Whether you're a busy working mom juggling endless to-dos or a business owner trying to prioritize self-care, these tips will make navigating the holidays easier, less stressful, and guilt-free.What You'll Learn in This Episode:How to set realistic fitness goals for the holiday season.Tips for prioritizing movement when your schedule is packed.Mindset shifts to keep you motivated and consistent.Strategies for navigating holiday treats without overindulging.How to create a plan that works for your lifestyle.Let's ditch the “all-or-nothing” mindset and create a sustainable approach to staying fit, healthy, and energized while still enjoying all the holiday fun!TakeawaysEstablish a minimum baseline for exercise to maintain consistency.Avoid all-or-nothing thinking to stay on track with fitness goals.Plan ahead for holiday activities and workouts.Practice mindful eating by checking in with your hunger levels.Incorporate protein and fiber into meals to feel satisfied.Be aware of the effects of variety on eating habits.Slow down while eating to prevent overeating.Consider healthier alternatives for holiday desserts.Engage in movement for emotional well-being during stressful times.Combine family activities with exercise for a fun approach.Chapters00:00 Establishing a Minimum Baseline for Consistency03:00 Intentionality in Holiday Planning05:58 Mindful Eating Practices11:54 Navigating Variety and Portion Control17:51 Healthy Dessert Alternatives20:59 Protein and Fiber Considerations26:04 Emotional Well-being and Movement30:05 Multitasking: Combining Activities for EfficiencyLearn more about Healthy Through The Holidays here!

Did You know that the average person can gain 5 – 7 pounds from Thanksgiving to New Years? And according to the CDC 42% of Americans are obese; and by 2030, that number will rise to 50%. In this video, I'm going give you 6 tips on how to stay happy and healthy during the Thanksgiving Holiday, so you don't have to be one of them. Let's talk about it!   Thanksgiving is the time of the year when we all come together and give thanks to God for family, friends, health and so much more. If you dread this time of the year, you're not alone. Over 53% of Americans visit their families during the holiday season, and many say that though they love their family, sometimes it can be stressful and overwhelming.   Another part of Thanksgiving that people look forward to is the food. If you're trying to lose weight, it can be hard to make it through Thanksgiving, but don't fret, I am going to provide you with some tips on how to survive this year's Thanksgiving holiday.   1. Move your body   Create a calorie deficit by exercising to burn off extra calories before you even indulge in your favorite foods. Take a walk early in the day and then again after dinner. It is a wonderful way for families to get in some physical activity and enjoy the holiday together. I usually go to the gym first thing on Thanksgiving morning. It's usually not crowded and it will make room for that Thanksgiving dinner later in the day.   2. Lighten Up The Food   Whether you are hosting Thanksgiving dinner or bringing a few dishes to share, make your recipes healthier with less saturated fat, sugar, and salt. In other words, less calories. There is more sugar and fat in most recipes than is needed, and no one will notice the difference if you skim calories by using lower-calorie ingredients, and if you're asked to bring a dish, why not bring a fruit salad? Your family will thank you later.   3. Portion Control   It's always a challenge to watch how you're filling up your plate, and during Thanksgiving, it's even harder to control how much you put on your plate and how much food you consume. Controlling your portions can help ensure that you're not overeating. You can use a smaller plate or fill half your plate with vegetables to avoid filling your plate will unhealthy choices.   Also, before heading out to Thanksgiving dinner, consider eating something light and healthy such as a fruit. This way you won't feel the need to over indulge later in the day.   4. Eat Slowly   The entire digestive process starts in your mouth, with chewing. Take your time and chew your food as much as possible. When you chew your food, it gets broken down into smaller pieces which are easier to digest. When mixed with saliva, chewing allows your body to extract the greatest possible amount of nutrients from the food you eat. Depending on the food, it is recommended that we chew at least 32 times, much less for certain fruits. It's important to remember that it takes 20 minutes for our brains to receive a message from our stomach that we're full, eating slowly will ensure that we do not overeat.   5. Limit Alcohol Consumption The more popular you are, the more invitations you will receive from family and friends to attend social events, and as you know, most of these events come with more opportunities to consume alcohol. Increased alcohol intake during the holidays can contribute to weight gain due to its high sugar content.   Because of my Navy background, most people assume that I drink. Sailors are known for their drinking. I'm more the exception than the rule. My favorite response when offered a drink is “I don't drink anything stronger than me.” Meaning, I may be in control of the alcohol in the beginning, but if I keep drinking, the alcohol would be in control. To each his own, but I find abstaining from alcohol works for me.   6. Forgive Yourself   If you still overeat, it's not the end of the world. Forgive yourself and keep moving forward. You're human and it's almost inevitable that you will make a mistake. I know, I make mistakes every day.   What matters the most is how you rebound and overcome. It's not the end of the world if you get off course for a day, so make sure you forgive yourself and get right back on the wagon the next day. Gyms are open, parks are open, you have your health so at the very least go for a walk, jog, jump rope, dance, and get your body moving again.  So let's recap: To stay in shape during the Thanksgiving holiday, you should  1.       Move Your body; 2.      Lighten Up the Food; 3.      Remember, Portion Control; 4.      Eat Slowly; 5.      Limit Alcohol Consumption; and 6.      Forgive Yourself If you found these tips helpful or if you can think of any other tips to help you stay healthy during the Thanksgiving holiday, please leave them in the comment section. Get a copy of my Six Weeks to A Flatter Stomach ebook https://6weekstofitness.com/6-weeks-to-a-flatter-stomach-ebook/ Join my Newsletter Website: www.6weekstofitness.com One on One Coaching/Virtual Public Speaking Email: vince@sixweeks.com My Podcast: Six Weeks to Fitness Available on iTunes, Spotify, Google, Stitcher and More Social Media:  IG:sixweekstofitnesspodcasts.com

In this episode of Weight Loss Made Simple, Dr. Stacy Heimburger tackles the common challenge of holiday leftovers. Discover effective strategies to manage those tempting dishes without sabotaging your weight loss goals. Learn how nostalgia influences our eating habits, the importance of mindful portion control, and creative ways to repurpose holiday meals into healthier options. Join Dr. Heimburger as she shares practical tips for creating a leftover plan that helps you savor your favorite foods while staying aligned with your wellness journey. Tune in to learn how to enjoy the season mindfully and avoid the pitfalls of overindulgence!Free 2-Pound Plan Call!Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2poundThis episode was produced by The Podcast Teacher.

In this episode ofVisibly Fit, I dive deep into the holiday season—a time filled with joy, celebration, and... sugar! I've got you covered if you're wondering how to navigate the sugar-laden festivities without sacrificing your health. I share personal, practical strategies to help you stay healthy, avoid weight gain, and keep your immune system strong. From creative Halloween treat alternatives to handling holiday gatherings without overindulging, my tips will inspire and motivate you. This episode is full of relatable insights for anyone striving to maintain balance in a season known for indulgence. Tune in to discover how you can enjoy the holidays without guilt and keep yourself thriving through it all!Chapters:[00:00] Introduction and Halloween Sugar Consumption[01:03] Welcome to Visibly Fit Podcast[01:35] Holiday and Festival Season[02:07] Impact of Holiday Celebrations on Health[02:29] Strategies to Avoid Weight Gain and Sickness[03:00] Halloween Candy and Sugar Overload[04:03] Healthy Alternatives for Halloween Treats[05:07] Sugar Consumption Statistics[06:00] Sugar's Impact on Health[07:07] Government Recommendations on Sugar Intake[08:00] Healthy Halloween Handouts[09:03] Planning for Holiday Meals[10:14] Staying Active During the Holidays[12:06] Portion Control at Holiday Events[14:03] Importance of Drinking Water[15:05] Limiting Alcohol Consumption[16:30] Mindful Eating and Savoring Food[17:45] Avoiding Skipping Meals[18:28] Setting Realistic Goals[20:26] Bringing Your Healthy Dish[20:36] Taking Time to Breathe and Relax[23:14] Importance of Support and Accountability[25:02] Staying Motivated and Keeping Your Why in Mind[28:25] Being Present During the Holidays[31:10] Creating a Holiday Strategy[32:23] Conclusion and Call to ActionResources mentioned:Visibly Fit 7-Week Accelerator ProgramP.S. If you're just checking out the show to see if it's a good fit for you, welcome!If you're really serious about becoming Visibly Fit, you'll get the best experience if you download the worksheets available at https://wendiepett.com/visiblyfitpodcast.

Liz and Becca tackle the challenges of the July 4th weekend and how to enjoy it without derailing your healthy habits. They share personal stories, practical tips, and smart strategies to help you navigate holiday temptations and maintain your wellness goals. Whether it's avoiding the BBQ binge, managing social pressure, or planning ahead, this episode is packed with insights to keep you feeling your best. Tune in for a fun, insightful discussion that will help you celebrate without the guilt!***Tune in to learn:[00:00:39] Tips for Staying on Track During Holidays[00:01:18] Personal Experiences with Holiday Overindulgence[00:02:20] Alcohol Sensitivity and Social Situations[00:03:00] Food Choices and Inflammatory Foods[00:03:28] Managing Multiple Day Events and Travel[00:06:43] Mindful Eating and Grazing[00:09:31] Portion Control and Evaluating Food Choices[00:10:46] Planning and Preparation for Holiday Meals[00:15:55] Conclusion and Encouragement for the Holiday Weekend***✅ Register for the 'Unlock the Secrets of Your Blood Work' Webinar on July 10thDiscover the difference between normal and optimal ranges.Understand root-cause issues behind your symptoms.Get actionable steps to improve your health.***Don't forget to rate, review, and subscribe to the podcast! Share this episode with friends who need to hear this important message.***Have a question you want us to answer live? ASK HERELooking for high quality, therapeutic grade supplements? If so, join our practitioner portal, Fullscript, and purchase quality supplements 15% off!Our favorite nontoxic skincare is FRE Skincare. Their breakthrough dual action formula that fights breakouts and the signs of aging with high impact natural ingredients. Use code LIZROMAN at checkout!Get a FREE Sample pack of LMNT! LMNT is a electrolyte drink mix that is formulated to help anyone with their electrolyte needs and is perfectly suited to folks following a keto, low-carb, or paleo diet AND it is soo tasty - great for flavoring water and helping you drink more!***CONNECT

What if I told you you could ditch the concept of portion control, never think about it again, and still lose weight?I'm here to challenge some widely held beliefs about portion control because, to be honest, I don't like it and I don't think it's helpful. Many of us feel like we have to use portion control to lose weight even though we don't enjoy it and it doesn't feel good. I don't know about you, but that's not how I want to live my life. Tune into this episode of Weight Loss for Busy Physicians to hear more about why I'm choosing to reject portion control and what alternatives I'd suggest. Topics covered in this episode include:Why portion control is not the only way to stop overeating How portion control causes you to eat more How to lose weight without portion control Gone are the days of using food and portion control as weapons against ourselves! You deserve more and I'm here to help you find it. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Leave a Review of My Book: https://a.co/d/4BwGZ6vRegister to attend the free presentation of How to Lose Weight for the Last Time at katrinaubellmd.com/lasttime!