Episodes
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Episode Overview
Today, weâre kicking off a special series featuring coaching sessions with women from our audience who have concerns about their health, wellness, and weight over the holiday season.
In this episode, Annie talks to Michelle, who finds herself saying 'yes' to sweet treats a little too often, especially with the abundance available around the holidays. Each year, she battles the âscrew itâ mentality, telling herself sheâll 'start over in January.' Together, Annie and Michelle discuss Michelleâs goals and how she wants to feel in January, then dive into the barriers that are holding her back.
If youâre ready for life-changing nutrition coaching, donât miss our next enrollment period! Join the waitlist to access your spot 24 hours before the public, and weâll waive the $199 registration fee. Visit www.balance365.com/waitlist for all the details.
Key Points Michelleâs history with food and weight How Michelle typically navigates the holiday eating Annie asks Michelle how she wants to feel during and after the holidays Annie and Michelle create a filter for what eating experiences are important and valuable and which ones are not Related Content Cut the Crap Workshop TranscriptDownload a copy of this episodeâs transcript here.
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Episode Overview
Continuing our holiday coaching series, today we sit down with Andrea from Ottawa who shares a common struggle: the holiday season spiral. While successful with nutrition throughout the year, Andrea finds herself anxious as the holidays approach, knowing she'll have difficulty saying ânoâ to Halloween candy, party foods, and holiday baked goods. Her story is likely to resonate with many â caught in a cycle of cravings, giving in, feeling guilty, and repeating the pattern day after day.
In this episode, Jen works with Andrea to break down her specific challenge with Halloween candy, exploring the root causes of her cravings and building practical strategies to maintain alignment with her goals.
If you enjoy this coaching session, just wait until you work with us. Our life-changing nutrition coaching program opens again in January. Join the waitlist to access your spot 24 hours before the public, and weâll waive the $199 registration fee. Get all the details here.
Key Points Andrea describes her busy life and history with food and weight Jen and Andrea discuss the concept of dieting vs restricting Andrea describes her experience of craving Halloween candy Jen and Andrea tease out an underlying belief that drives Andrea's urges to eat Halloween candy Andrea creates a filter for how to decide if she wants to eat a sweet, or not Related Content Episode 171: 4 Reasons You Don't Have Self-Control Around Food Episode 191: How to Work Candy Into Your Weight Loss Plan Episode 295: Coaching Sessions - Unpacking Annie's Sweet Treat Cravings Free Guide: How To Build A Balanced Meal TranscriptDownload a copy of this episodeâs transcript here.
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Missing episodes?
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Episode Overview
In todayâs bite-sized episode, weâre exploring a common relationship dilemma: What can you do if your partnerâs eating habits are making it tough to stick to your own nutrition goals? Come listen as Annie and Jen share their own struggles with this issue, and learn some practical strategies for handling situations like these. Donât miss it!
And, in case you havenât noticed, the holidays are quickly approaching! This usually means being surrounded by sweet treats. Learn the secret to managing your sugar cravings once and for all and grab our FREE guide on understanding sugar cravingsâsent right to your inbox!
Key Points Are you taking responsibility for your own choices? The importance of getting honest and asking yourself what you need How to talk with your partner and set boundaries around your goals Related Content Episode 269: How to Talk to Your Partner About Your Weight Loss Goals Episode 174: How Weight Loss Can Impact Marriage And Partnerships TranscriptDownload a copy of this episodeâs transcript here.
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Episode Overview
Halloween is hereâŠwhich means an abundance of candy and other treats. For those of us with weight loss goals, this time of year can feel like navigating a sugar minefield. But don't worry, friendsâweâve got your back. In todayâs reshared episode, weâre sharing four simple but powerful tips to help you enjoy your favorite treats (yes, even candy!) while staying on track with your goals. Donât miss these pointers for navigating this challenging time of year, so you can move forward with peace of mind and actually enjoy the season!
And if youâre tired of the endless cycle of being on and off the wagon with your healthy habits⊠if the overwhelming amount of nutrition information online has you feeling stuck⊠or if you just want to eat like a normal person again, weâve got something special for you. Start your journey today with our free guide, How to Build a Balanced Meal, and start effortlessly creating simple, satisfying meals without guilt or overwhelm!
Key Points How to stop binging on candy How to give yourself permission to eat a satisfying amount of candy How to enjoy and savor your candy How to make candy part of a balanced nutritional plan Mentions Dr. Yoni Freedhoff Episode 200: Youâve Been Bingeing For A Month Straight⊠Now What (Reshare) Episode 139: 4 Tips For Moderating Your Halloween Candy Consumption How to Navigate Halloween with Candy-Obsessed Kids Related Content Episode 146: Can You Lose Weight During The Holidays? Episode 298: December is Coming. Youâve Been Warned. TranscriptDownload a copy of this episodeâs transcript here.
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Episode Overview
The holiday season brings a whirlwind of food-filled celebrations, from Halloween all the way to New Yearâs! In todayâs episode, weâre here to help you think ahead so you can figure out how to stay on track with your nutrition and wellness goals. Learn simple strategies to approach holiday eating with confidence and ease!
Do you know what else helps navigate all the food stress this holiday season? Balance365! Get the structure, support, and guidance you need with our world-class nutrition coaching program! Our doors are open RIGHT NOW. Get more details here!
Key Points The importance of being realistic Types of mindset issues around holiday food The importance of our food environment Examining your non-negotiables How to avoid the shame spiral when you mess up Related Content Episode 197: 5 Holiday Weight Gain Facts You Need To Know Episode 298: December is Coming. Youâve Been Warned TranscriptDownload a copy of this episodeâs transcript here.
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Episode Overview
Welcome back to another inspiring Balance365 member spotlight! Today, weâre chatting with Balance365 member and superfan, Jennifer. At 51, Jennifer is a powerhouseâsheâs a successful business owner of three companies, a cycling enthusiast, and a proud, self-proclaimed cat lady. Since joining Balance365, sheâs lost 20lbs and, more importantly, embraced the power of self-compassion. After years of perfectionism, yo-yo dieting, and exercising solely to burn calories, Jennifer was more than ready for a change. In todayâs episode, she opens up with laughter and tears, sharing the mindset shifts that have truly transformed her life. This is an episode you wonât want to miss!
Are you ready to experience your own life-changing transformation with Balance365? Great newsâour world-class nutrition coaching program opens in just a few days! Join our waitlist now for early access to spots 24 hours before the public, PLUS weâll waive your registration fee. Donât miss this chanceâget on the list, and weâll see you on the other side!
Key Points Introducing Jennifer and her perfectionist life before Balance365 What led Jennifer to join Balance365 and start learning the power of self-compassion What life looks like for Jennifer now Related Content Episode 296: Member Spotlight â Allisonâs Accountability Epiphanies + 30lb Weight Loss with Balance365 Episode 228: Member SpotlightâJessicaâs Powerful Shift from Perfectionism to Consistency and Balance TranscriptDownload a copy of this episodeâs transcript here.
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Episode Overview
Last year, we spoke with Jen about her struggle to stick to her strength training goals (episode 294). We explored the common dilemma: "I know what to do, so why am I not doing it?" Now, a year later, we're catching up with Jen to see how her exercise journey has progressed.
In this episode, Jen shares the challenges she's faced over the past year and the valuable insights she's gained about herself along the way. Tune in to hear the ups and downs of Jen's fitness journey and what she's learned in the process.
Don't miss outâBalance365 opens in just a few weeks! Learn more about our life-changing nutrition and behavior change coaching program right here. We can't wait for you to experience a whole new approach to nutrition and weight loss!
Key Points Jenâs challenges around behavior change The benefits of focusing on the process vs the results Jenâs biggest mindset and identity shifts since starting her exercise habit What has worked and what has not Mentions Episode 294: Coaching Sessions â Exploring Jenâs Resistance to Exercise Related Content Episode 230: 3-Part Exercise Series (Exercise 101) Episode 257: Q+A â Untangling the Relationship Between Exercise and Calories TranscriptDownload a copy of this episodeâs transcript here
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Episode Overview
In today's episode, we tackle a question that resonates with many: How do you handle the fear of weight gain after quitting restrictive dieting?
For those who've been trapped in the yo-yo diet cycle for years, the prospect of abandoning restrictive eating can be nerve-wracking. Listen to learn how to manage these fears and cultivate a healthier mindset around potential weight gain.
Before you hit play, make sure you've grabbed our free guide, "How to Build a Balanced Meal." In this valuable resource, you'll learn what balanced eating really means, how it supports your nutritional and weight goals, and why the components of a balanced plate help you control hunger and cravings. Enjoy!
Key Points Why it is important to confront internalized fatphobia Why discomfort will be part of the journey The benefits of adding previously-restricted foods to create balanced meals How to shift to self-care-driven habits Related Content Episode 119: What To Do About Weight Panic (Your Own And Others!) Episode 283: Exploring Self-Love, Body Liberation, and Weight Loss with Sarah Sapora Episode 205: Why Your Weight Fluctuates (And What You Can And Canât Do About It) TranscriptDownload a copy of this episodeâs transcript here.
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Episode Overview
In this episode, we decided to shake things up with some fresh takes straight from our coaching team. In doing so, weâve uncovered four surprising fat loss mistakes that might be holding you backâones we hadnât even thought to share before! Join us as we reveal some previously unexplored patterns that could be sabotaging your progress, and learn how to get back on track toward your goals. Donât miss this one if youâre serious about lasting fat loss!
And, if youâre tired of conflicting nutrition advice and complicated meal plansâŠ
It's time to cut through the noise and discover the simple secret to nourishing your body.Download Our FREE Balanced Meal Guide, which reveals:
Easy-to-follow principles for creating satisfying meals
The key components every meal needs to reduce hunger and cravings
Simple strategies to boost energy and feel your bestYour path to effortless, balanced eating starts here. Don't wait â take the first step today with the Balanced Meal Guide!
Key Points Taking action without doing mindset work Is it restriction, or is it discomfort? Focusing on what youâre eating more than why or how Overreaction to weight fluctuations Related Content Episode 321: Q+A â How Do I Stop Demonizing Less Nutritious Foods? Episode 245: Tracking Weight, Steps, & Food: When It Hurts, When It Helps (Reshare) TranscriptDownload a copy of this episodeâs transcript here.
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Episode Overview
Feeling uncertain about your next steps in your fat loss journey? You're not alone! In todayâs Q+A, we give advice to one of our long-time listeners about whether she needs to stick with her current habits and let more time pass or switch things up to accelerate her progress. Join us for our recommended habits to focus on and practical tips to help you stay on track and break through plateaus just like this. Let's get started!
One fundamental habit you will hear us talking about all the time is prioritizing balanced, satiating meals. If you aren't sure what âbalancedâ means, you need our free balanced meal guide! Take out the guesswork out of your nutrition by downloading this completely free guide today!
Key Points Memberâs habits seem solid, but her initial weight loss is often followed by a regain Should she focus on consistency or add a new habit? The importance of honoring hunger and satiety cues Related Content Episode 313: Q+A â Does the Number of Meals I Eat in a Day Matter for Fat Loss? Episode 306: 3 Sneaky Reasons Youâre Eating More Than You Think TranscriptDownload a copy of this episodeâs transcript here.
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Episode Overview
Discover how changing your thoughts can set you up for future success. Inspired by Marshall Goldsmith's insight, "What got you here, won't get you there," we explore the power of mindset shifts in achieving different results. Join us as we highlight four common thoughts that often sabotage women's fat loss goals and provide strategies to effectively manage them. Donât miss this opportunity to transform your thinking for realistic, sustainable changes!
Before we start, if you havenât yet downloaded our free guide, How to Build a Balanced Meal, make sure to grab a copy today. In this guide you will learn what balanced eating actually means, how itâs possible to meet your nutritional and weight loss goals, and why the components of a balanced meal are so important for managing hunger and cravings on a weight loss journey. Click here to download.
Key Points Navigating the âscrew-itsâ Why always saying âIt doesnât matterâ does matter Managing expectations around timelines Thinking about failing before even beginning Related Content Episode 268: The Trade-Offs of Fast Weight Loss Episode 303: Q+A â Why Canât I Stop Thinking About Food? Episode 307: How Yvette Unlearned Perfectionism, Embraced Simplicity, and Lost 30lbs TranscriptDownload a copy of this episodeâs transcript here.
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Episode Overview
Today's question comes from a member in our private Facebook group who asked, "What are your thoughts on set point theory?" This theory suggests that your body naturally strives to maintain a specific, genetically determined weight. As Balance365 coaches who have helped thousands of women around the world reach their behavior change and weight loss goals, we have some interesting perspectives to share on this topic. Come listen!
Tired of conflicting nutrition advice and complicated meal plans? It's time to cut through the noise and discover the simple secret to nourishing your body. Download our FREE Balanced Meal Guide! Itâs packed with straightforward, science-backed guidance to transform your relationship with food. Your path to effortless, balanced eating starts here. Don't wait â take the first step today!
Key Points What is set point theory Where the theory gets heavily criticized Annie and Jen share some complexities of set point weight Mentions Episode 73: What An Obesity Specialist Wants You To Know About Weight Loss Episode 53: Secrets From The Eating Lab: Dr. Traci Mann Related Content Episode 180: 3 Sneaky Weight Loss Sabotagers Episode 151: How To Curate Your Environment For Weight Loss Success -
Episode Overview
Are you undermining your own weight loss journey? If you find yourself perpetually stopping and starting programs, committing but then going off the rails, or only taking action when you feel a surge of motivation and then losing steam and quittingâŠThen you may be missing what it actually takes to meet your health commitments and achieve weight loss.
But weâre here to help! In todayâs episode reshare, weâll help you get clear and honest about what you want. Come listen!
Before we start, if you havenât yet downloaded our FREE guide, How to Build a Balanced Meal, make sure to grab a copy today. In this guide, you will learn what balanced eating actually means, how itâs possible to meet your nutritional and weight loss goals, and why the components of a balanced meal are so important for managing hunger and cravings on a weight loss journey. Click here to download.
Key Points The questions you need to ask to get honest with yourself about weight loss Why your âwhyâ may not be compelling enough How to take action once you know what you truly want Mentions Episode 183: How To Create A Life You Want (Women are Sleeping) Episode 182: Overcoming Fear Of Weight Loss Failure (Behind-The-Scenes Of A Coaching Call!) Episode 34: Small, Sustainable Changes: A Balance365 Journey With Danica Related Content Episode 188: Why You Avoid Being Honest About What You Eat Episode 180: 3 Sneaky Weight Loss Sabotagers TranscriptDownload a copy of this episodeâs transcript here.
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Episode Overview
Perimenopause and menopause often complicate women's health commitments. A community member recently asked, "How can I lose weight during perimenopause/menopause?" While we've explored this topic in depth in other podcast episodes (linked below), today we'll focus on key habits to help you navigate this challenging phase effectively. Letâs get started!
If you want to learn sane and sensible nutrition and behavior change strategies that can carry you through menopause or any other transitional season of life, get on the waitlist to join Balance365. The doors open August 19th and those on the waitlist will receive access to spots 24 hours early AND weâll waive the $199 enrollment fee. Visit www.balance365.com/waitlist
Key Points Why perimenopause/menopause seem to interfere with our weight loss goals Some important, effective habits to focus on during this challenging time Mentions Episode 145: Menopause â Weight Loss, Wellness, And Learning To Thrive Episode 274: Menopause Nutrition Considerations with Dietitians Hillary Wright & Elizabeth Ward Related Content Episode 176: Sleep And Menopause With Coach Barbara Episode 315: 5 Supplements Every Woman Should Consider for Healthy Aging -
Episode Overview
If youâve ever asked someone what theyâve eaten to lose weight, or tried copying someone elseâs diet in hopes that it would help you reach your own goals, weâve got some hard-hitting advice for you today. In this podcast episode, Annie opens up about her weight loss strategy and explains why asking her what she ate is the wrong question! Instead, she shares HOW she ate and how these habits led to a 60-pound weight loss. Itâs these kinds of actions that can actually help you reach your goals, tooâso come listen!
Donât miss joining Balance365 in just a few weeks! Inside our program, you'll learn how to stop dieting, create a peaceful relationship with food, and still get the results you want. Doors open soonâAugust 19th! Get on the waitlist now!
Key Points Why Annie focuses more on how she eats as opposed to what she eats Her tricks to help her cut caloric intake while still feeling satisfied and full How she learned the importance of practicing consistency on the weekends Why small changes can make the biggest difference Related Content Episode 311: Q+A â What Made Weight Loss âClickâ for Us? Episode 306: 3 Sneaky Reasons Youâre Eating More Than You Think TranscriptDownload a copy of this episodeâs transcript here.
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Episode Overview
In todayâs Q+A episode, weâre diving into a question from our audience: "What do you think about the concept of food noise?" This term has been gaining traction lately, though weâve mainly referred to it as "food preoccupation" or "food fixationâ on this podcast. Regardless of the name, the concept remains the same. Listen in to hear our insights and strategies for managing it!
If you want more structure, guidance, and support like this in your weight loss journey, join our obligation-free waitlist! You'll have the opportunity to enroll 24 hours before the general public, and we'll waive the $199 registration fee.
Key Points What is food noise How food noise can happen Steps you can take to manage food noise Mentions Episode 140: The Minnesota Starvation Experiment: What You Need To Know Related Content Episode 322: How to Stay Motivated When You Have a Lot of Weight to Lose Episode 284: Ozempic â Should You or Shouldnât You? -
Episode Overview
Curious about intermittent fasting and its impact on fat loss? Internet searches for intermittent fasting peaked in early 2020 but are currently surging again, so we felt it was the perfect time to revisit and re-share this informative episode. Join us as we discuss the science and myths behind intermittent fasting, uncovering some surprising facts and addressing potential concerns.
If you are looking for a simpler, more sustainable, and balanced way of eating, grab our free Balanced Meal Guide today. In this guide, you will learn what balanced eating actually means, how itâs possible to meet your nutritional and weight loss goals, and why the components of a balanced meal are so important for managing hunger and cravings on a weight loss journey
Key Points What is intermittent fasting, and why is it so popular? Why intermittent fasting is different for men vs. women What the science shows (and doesnât show) Jenâs experience with intermittent fasting Related Content Episode 165: How To Break Free From Emotional Eating Episode 308: 5 Reasons You Canât. Stop. Eating! Episode 291: 6 Mindset Shifts That Make Nutritious Eating Easier TranscriptDownload a copy of this episodeâs transcript here.
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Episode Overview
Today weâre answering a question from one of our free Facebook Group members. She asked, âdo I need to get my cortisol levels âin balanceâ to lose weight?â Listen to our âoff-the-cuffâ answer as we get real about the health and wellness industryâs history of pushing bogus hormone-related diet and supplement protocols. We also share what you can actually do if your stress levels are a barrier to you adhering to the habits you need for fat loss.
Our life-changing nutrition coaching program opens soon! Join the waitlist to get access to spots 24 hours before the general public and weâll waive the $199 registration fee. Lose weight without restrictions, supported by a team of coaches who care.
Key Points Why âbalancing your hormonesâ can be a major red flag issue Identifying how diet companies capitalize on what we donât know How much cortisol actually impacts your weight loss goals Related Content Episode 317: Q+A â Trending Foods: Healthy or Just Hype? Episode 268: The Trade-Offs of Fast Weight Loss -
Episode Overview
What is ânormal eatingâ? Can you eat like a ânormal personâ and still lose weight? Our immersion in diet culture has made it difficult to recognize what normal eating behavior even looks like. In this weekâs podcast, Jen addresses ânormal eatingâ behaviors, and how you can integrate these behaviors within your own weight loss journey. Come listen to find out what our Balance365 members are doing to eat like normal people while still meeting their weight loss goals!
Before you dive in, do not skip this opportunity to join the Balance365 Group Coaching waitlist today! Waitlisters will be the first to get a spot in the program when doors open in August, and weâll also waive the enrollment fee!
Key Points Find out what a ânormal eaterâ is Learn what dieting behaviors disrupt normal eating patterns and how that harms us Discover common beliefs around our eating habits that hold us back Related Content Episode 306: 3 Sneaky Reasons Youâre Eating More Than You Think Episode 319: Q+A â How Do I Overcome âInstant Gratificationâ Eating? TranscriptDownload a copy of this episode's transcript here.
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Episode Overview
As we age, many of us notice changes in our bodies and wonder if our struggles with fat loss are just a natural part of getting older. But is that really the case? Today, we answer that question. Despite all the natural shifts and hormonal changes happening in our bodies, the truth is that the key to fat loss comes down to one thing. Tune in to find out what it is!
Before we dive into todayâs topic, we want you to know that NOW is the perfect time to join the Balance365 waitlist! The doors to our life-changing nutrition coaching program open again in August. By joining our obligation-free waitlist today youâll get access to spots 24 hours before the general public and youâll save $199! Donât miss out!
Key Points Why fat loss may feel more difficult as we age How to become more aware of body composition changes we can and cannot control Why focusing on behavior change is key Mentions Episode 168: Is It Really A Slow Metabolism? Episode 315: 5 Supplements Every Woman Should Consider for Healthy Aging Related Content Episode 293: Navigating Weight-Loss, GLP-1âs, and Midlife with Coach Liz TranscriptDownload a copy of this episode's transcript here.
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