Episodes
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This week on The 4Ms with Molly (# 050 ), I teamed up with Dr. Diana Hill & we’re talking all about mindful eating, how to make peace with our body image, and re-imagining weight loss using our Values.
In this episode (# 50 ), we talk about & give you actionable tools for...
Flexible PerfectionismIdentifying your Values & Taking Aligned Action Self-compassion for when you're learningBehavioral Activation TheoryHow to start working with your hunger & fullness levelsAbout Dr. Diana Hill
Diana Hill, Ph.D. is a modern psychologist, mom, and co-author of ACT Daily Journal: Get unstuck and live fully with Acceptance and Commitment Therapy. She is the host of the podcast show Your LIfe in Process, blogs for Psychology Today, is on the clinical advisory board of Lightfully Behavioral Health, and is a guest teacher at InsightLA, Mindful Heart Programs, PESI and Praxis CE. Through her online teachings, executive coaching, and private therapy practice Diana encourages clients to let go of unhealthy striving and build psychological flexibility so that they can live more meaningful and fulfilling lives. Diana practices what she preaches in her daily life as a mom of two, homesteader, and yoga teacher. Go to drdianahill.com or her channels on Instagram, Facebook, Twitter, YouTube (@drdianahill) to get tools to build psychological flexibility into your daily life.
💚Modern psychologist, mom, psychological flexibility guide
🌎Strategies for values-rich living (embodied, aligned, content)
📘ACT Daily Journal out now
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Episodes manquant?
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This week on The 4Ms with Molly (# 047), I teamed up with Kristen Jensen, a Registered Dietitian & we’re talking all about weight loss & PCOS.
In this episode (# 47 ), we give you strategies on
➡️ What is PCOS, and what does it mean?
➡️ How can someone with PCOS successfully lose weight?
➡️ What other lifestyle interventions we can focus on to feel better (spoiler alert: it’s all about nutrition, exercise, and stress management)!
➡️ How to know if you are in a true weight loss plateau?
➡️ Losing weight without tracking
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts. -
This week on The 4Ms with Molly (# 046 ), I teamed up with Katy Bandy, a licensed therapist, & we discussed some of my favorite topics:
How you can pivot to mindfulness when all you want to do is eat all the doritos, chocolate, and boozeA fancy term called “Dialectical Behavior Therapy” and how you can use it and apply it to your daily weight loss journey How to start a morning routine so that you’re more productive throughout the day AND shift the morning routine when it’s not working Why an evening routine is so important for your health and mental gameHow to let go of perfectionism, and find middle ground (this applies to life circumstances, weight loss, your job, your family -- everything)!To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
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This week on The 4Ms with Molly (# 045 ), I teamed up with Dr. Wendy O' Connor.
➡️ We discussed self-sabotage & how to stop it dead in its tracks.
➡️ We discussed rewriting our limiting beliefs so we can be aligned & live the life we want to.
➡️ We discussed the most powerful thing to do when overcoming self sabotage is to change our relationship to our thoughts.
➡️ We discussed how to write our own positive affirmations (spoiler alert: start with “I am” or “I will” statements).
➡️ We talked all about cultivating new behaviors even when we’ve fallen short 1,000 times by using things like our “why,” choosing to start again (hello growth mindset), getting accountable, and embracing the grit.
➡️ We chatted about why you shouldn’t rely on motivation (and it’s nice while we have it, like icing on the cake, but we can’t rely on it).
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
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This week on The 4Ms with Molly (# 044 ), I'm coming clean about my own personal weight loss struggles, but also giving you tangible, and actionable strategies to get right back to it with my 4Ms Principles.
And guess what, I ended up losing weight this week by applying my own principles.
In this episode (# 044 ), I give you strategies on macros, mindfulness, meditation, and movement.To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
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This week on The 4Ms with Molly (#043 ), I'm talking all about how you can have cake and pizza at your kid's birthday party - and still lose weight.
In this episode (# 043), I give you strategies on
MindfulnessMindsetThe inner chatterBeing present when you eat
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.Connect With Me:
Schedule a free breakthrough session!
@unsinkablemollynp
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This week on The 4Ms with Molly (# 042), I am talking all about strength training with @MelVogel.
In this episode you will learn...
📕 Why less cardio and more strength training may help your overall health & fitness goals
📕 How to find a good balance for fat loss between cardio & strength workouts
📕 Why rest days are important, and how to plan them
📕 How the after (calorie) burn of strength training pays off - and why fat can’t live where muscle grows!
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This week on The 4Ms with Molly (# 041), I am talking all about how you can have a more indulgent weekend, and still get right back to what feels good and empowering without derailing your progress.
In this episode (# 041 ), I give you mindset shift strategies to...
Recognize and become aware of eating for comfort or reliefHow to lean into your feelings instead of pushing them awayWhy you are ok, and you don't need food or alcohol to make you "better."Why emotional eating is a cyclical experienceHow to develop new habits instead of emotionally eatingWhy an attitude of willingness is everything in your journeyTo listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
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This week on The 4Ms with Molly (# 40 ), I teamed up with Kaitlin Soule, a Cognitive Behavioral Therapist who specializes in treating anxiety for women & we’re talking all about:
How to enjoy the sweets in moderation instead of bingeing them?What is self sabotage, and how can we recognize it?How to notice the big feelings under our emotional support food and how to feel our way through them instead of eating our way through them!Why is eating the easy way out of emotions, but in reality makes things harder for ourselves?Why are some mindfulness tools hard to access in the moment, and what can you do instead?To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
Connect With Me:
Schedule a free breakthrough session!
@unsinkablemollynpFacebook Group
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This week on The 4Ms (# 039), I'm talking in quick bites all about self-sabotage.
In this episode (# 039 ), I give you strategies to develop awareness around what self-sabotage + self evaluating thoughts are, how to recognize them, and how to rewrite the story and stay in alignment with yourself to lose weight for good.To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
Connect With Me:
Schedule a FREE Breakthrough Session!
@unsinkablemollynp
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This week on The 4Ms (# 038 ), I teamed up with Bee Creel & we’re talking all about limiting beliefs: what they are, and how we can go deeper into a practice of self-love around them to create new beliefs.
We also chatted about how we can come home to ourselves when we are stressed out with actionable tools.
We discussed meditation - how to start, develop, and make your own practice with ten minutes a day.
We did a deep dive into how we can stress less, and how we can improve our sleep
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.Connect With Me:
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WebsiteLinks Mentioned in the Episode:
Use the code "MOLLY" to access Bee's 31 day meditation series for FREE below
https://vimeo.com/ondemand/meditationchallengeConnect with Bee!
Instagram: @beeyourhealth
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Do low calorie diets really mess up your metabolism?
Do low calorie diets really mess up your metabolism?How do you optimize your metabolism?What's the real scoop on collagen -what is it, do we need it, and do you count it as a protein?What's your favorite way to find someone's calorie numbers for fat loss?Menopause and fat loss - why does it get harder as we get older?
This week on The 4Ms (#038 ), I teamed up with Angie Asche, Registered dietician & we’re talking all about fat loss.
We're covering topics like:To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
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Angie's CookbookConnect with Angie
Instagram: @eleatnutrition
Website: www.eleatnutrition.com -
This week on The 4Ms with Molly ( episode # 036), I am bringing you a mindfulness meditation tool for eating.
In this episode (# 036), I give you a tool to use to practice mindful eating - with anything you'd like. It could be an apple, watermelon, yogurt, peanut butter cup, cake - whatever you want to work on eating more mindfully.
In this meditation, you’ll use your five basic senses: touch, sight, hearing, smell, and taste. And, you’ll slow down enough to actually taste your food, and get really present with it.You will get to hone in on where your satisfaction level lies - is it bite four, eight, or ten? This is your own intuitive experience, and you get to decide.
The best part of eating with your senses is that you are slowing down the pace of your eating. When you sit down, feet on the floor, feel grounded, and can give some gratitude towards your food you are coming into the present moment and you are connecting your food and your body in a very meaningful way.
To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
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This week on The 4Ms (#035 ), I teamed up with Stephanie Morgyn & we’re talking all about mindfulness, intuition, and questions to ask ourselves before we take a bite!
In this episode (#035), we give you tools you can use to tune in to your hunger/fullness levels, develop a mindful eating practice, tools we can use when we are stuck in a rumination loop, and how we can teach our kids mindfulness practices (spoiler: she has a great spider man mindfulness tool to use with our little ones!To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
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The Everyday Mindfulness ProgramConnect with Stephanie:
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Are you wondering how to beat your period cravings?
Maybe you don't have to "beat" them.
Maybe you have to learn to flow with them (pun was not intended, but here we are), and maybe eating a bit more of food is the answer (depending on which phase of your cycle your in).
On today's episode of The 4Ms with Molly, I'm giving you the low down on the 2 phases of your period, how you can plan to fuel your performance based upon this, and how it directly applies to your nutrition.
Spoiler alert: you need different amounts of calories during different phases of your cycle!
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Omni TDEE Calculator -
Dr. Kayla Ives is a Pelvic Floor Physical Therapist, local to Omaha, who helps women with pelvic floor training.
In this episode, we’re talking about all things pelvic health - sneezing + peeing, running + peeing + pain with sex, constipation, and more! We dive in, and define what pelvic floor physical therapy is, and who it is for.
We also discuss the four main functions of the pelvic floor: support, stability (part of the core muscles), sphincter, and sexual. While all these are part of the pelvic floor and affect it’s functioning - these can also become dysfunctional.
We discuss what actually happens when you experience incontinence, and how there is essentially a pressure breakdown in the system and your bladder is the weakest link. Furthermore, Dr. Kayla teaches us, “The amount of pressure you create is greater than the amount your body can handle.”
Last but not least - she teaches us why Kegels aren’t enough (who knew)?! She teaches us how our bodies never do a Kegel by themselves, they only work part of the system, most women do them wrong, and most of the time symptoms are not related to the weakness itself.
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Get ready for a Q and A Episode - # 032! A new episode dropped this morning for The 4Ms with Molly - Macros, Mindfulness, Meditation, and Movement!
How to feed the family with one meal, and have everyone be happy?Which foods are the best for weight loss?How to fuel for workouts - when you work out daily?How to embrace health and eating for life?
In this week's episode (#032), Dr. Molly Lupo answers your questions!
You do NOT want to miss this episode!
Q and As answered...Connect With Me:
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This week on The 4Ms (# 031 ), I'm talking all about negative self talk and why it doesn't serve you.
In this episode (# 031 ), I give you strategies on:
Why our brains are prone to negativityHow we can recognize the patterns, and change them.How we can care for ourselves with self-compassion and empathyWhy most weight loss programs come from a place of dislikeHow to approach behavior change with purposeHow to engage in activities that matter to youWhy picking the thing that is worth your time and you find meaning in - regardless of how you feel - can be an act of self-compassion.To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts.
Connect With Me:
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