Episodes

  • After just returning from a quick holiday in Bali, so many of you were curious about how I eat when I’m there. And, how I prevent that ‘all or nothing’ mentality that I used to absolutely experience for years until I found my balance.

    Because I went to Bali twice last year (in 2023) and recorded a podcast allll about how I eat with balance after one of the trips, it felt silly to re-record one and repeat everything!

    So, I want to share the replay of the episode with you today.

    It IS possible to indulge and enjoy yourself when you travel without feeling like you've gone 10 steps backwards with your health when you return home.

    Links:

    Download my FREE eBook with 4 15 minute meals: click here

    Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

    Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

    Explore my free recipes & website: Click here

    Follow me on instagram: @health_with_bec

  • In this episode, I have Elisha Casagrande join me to talk very openly and vulnerably about her alcohol reduction journey after the diagnosis of her husbands cancer.

    Elisha is a PT and Health & Style Coach who loves empowering women to look as good as they feel. She has also recently joined my team, after being been a member inside my membership, the Health With Bec Tribe since the very beginning, 4 years ago, and lives and breathes the Health With Bec life.

    Despite her being extremely healthy, she shares how the birth of her two children sparked anxiety which lead to having a drink every night, and then how her husbands sudden diagnosis of cancer 6 years ago, when the kids were only 2 and 5, lead to her alcohol habit increasing immensely.


    But, she overcame it in about 12 months, using strategies that she very openly shares and now manages her alcohol in a very balanced way.

    Her story to overcoming the habit of her nightly excessive drinking is extremely inspiring and I know it will help anyone who is looking to reduce their alcohol consumption or break any habit that may not be serving you!

    It’s also an honest story to normalise the challenges in life and how sometimes, even the healthiest people go through challenges and stages where one art of their healthy habits falls to the side - despite how healthy or put together they seem from the outside.

    I hope you enjoy our chat as much as I did!


    Links:

    Download the Mind The Sip app: click here
    Read Quit Like A Woman: click here
    Follow Elisha on instagram: feelbelook

    Download my FREE eBook with 4 15 minute meals: click here

    Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

    Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

    Explore my free recipes & website: Click here

    Follow me on instagram: @health_with_bec

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  • Join me in this super quick episode to hear from my team while we were down south on our work retreat!

    I asked them all: 'What is your best tip to staying on track with your health with your extremely busy life?'

    They are all members of the Health with Bec Tribe and have all been so for 1-3 years.

    Which one will you implement into your life?

    Links:

    Download my FREE eBook with 4 15 minute meals: click here

    Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

    Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

    Explore my free recipes & website: Click here

    Follow me on instagram: @health_with_bec

  • Want that thing SO badly, but feel stagnant and like you're not seeing the results you'd like?

    You might not be doing this vital thing...

    I personally do it every single week (sometimes far more than that) and I swear by it.

    It's a necessity if you want to propel forward in life and reach any goal instead of staying stuck where you are.

    Download my FREE eBook with 4 15 minute meals: click here

    Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

    Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

    Explore my free recipes & website: Click here

    Follow me on instagram: @health_with_bec

  • We all know how challenging it can be to stay consistent with the things that we KNOW we should be doing daily to reach our goals. So, today, I want to share 8 of my best tips with you to help you optimise your motivation each day so that you can reach your goals faster and with more ease!

    Links:

    Podcast on sleep: Episode 35: Can Sleep Loss Make You Gain Weight?

    Download my FREE eBook with 4 15 minute meals: click here

    Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

    Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

    Explore my free recipes & website: Click here

    Follow me on instagram: @health_with_bec

  • I get questions from women on my programs all the time such as:

    - ‘Isn’t soy bad for your hormones?

    - ‘Isn’t soy bad for your thyroid?

    So, I want to clear the confusion about soy up here and also delve into the health benefits so that you can make your own informed choices as you continue to embark on your healthy eating journey!

    Links:

    Download my FREE eBook with 4 15 minute meals: click here

    Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

    Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

    Explore my free recipes & website: Click here

    Follow me on instagram: @health_with_bec

  • In this episode podcast, I'm filling you in on a SUPER EXCITING new food product that I have just lauched in collaboration with Morlife, a brand that I've been parterened with for over 6 years.

    I've been eating them SO MUCH, m
    ainly for breakfast and sometimes lunch...

    It's made in minutes and I know you guys will love them as much as I do!


    I will talk you through:

    When to eat them If they will suit your lifestyle / dietary preferences How they will assist in your weight loss journey Why I love Morlife What other Morlife products I regularly consume The benefits inside the mug cakes and who they will suit If they will affect your bloating? Creative ways to eat them / what to top them with!

    Links:

    Head to the Morlife website to shop now: Click here (enter code healthwithbec for 15% off)

    Download my FREE eBook with 4 15 minute meals: click here

    Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

    Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

    Explore my free recipes & website: Click here

    Follow me on instagram: @health_with_bec

  • Today, I'm getting vulnerable on Body Bites with Bec and totally changing the tune.

    I wanted to share the story about how I (nearly) finished building an app last year (an entire 11 month project, self funded and countless hours) only to have it fail, hire lawyers to help me and begin a legal case (that's still going...) and decide to restart the entire process, from the beginning, with a new team, from scratch 🤯.

    It was the most challenging thing I've been through to date in business so far (8 years) and took a huge toll on my mental health, overwhelm and sleep.

    In the podcast, you'll learn actionable tips about HOW I got through this challenge to, eventually, come out the other side with a smile and how I simultaneously doubled my team and grew the business to levels I couldn't of ever dreamt of last year, enabling me to buy my dream house, which was so unexpected and NOT the plan for last year.

    I share this story to normalise the challenges we face on the path to our goals. Success isn't easy, and setbacks are part of the journey. I hope my experience inspires you to stay strong, bounce back, and learn from setbacks on your journey to achieving your goals, whether it's in health, weight loss, or any other area of your life.

    Links:

    Download my FREE eBook with 4 15 minute meals: click here

    Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

    Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

    Explore my free recipes & website: Click here

    Follow me on instagram: @health_with_bec

    Listen to my episode on James Wedmores podcast, Mind Your Business: Episode 631. click here

    Buy my favourite Morlife products here (enter code healthwithbec for 15% off at checkout)

  • So, you’ve counted calories to a tee, eat extremely well and exercise but SOMETHING isn't adding up...

    There are so many different confounding factors that affect women’s metabolisms and their ability to burn fat.

    Here are 5 situations that you may not have considered before that can dramatically affect your ability to lose weight and keep you stuck at a dreaded plateau!

    Links mentioned:

    Read the full blog post for this podcast here

    See my list of highly recommended integrative doctors here

    Learn more about the link between food sensitivities and weight here AND listen to episode 26

    Learn more about the thyroid in episode 38

    Learn more about optimising your gut health and my best tips with this blog here

    Download my FREE 50 weight loss tips PDF checklist with my bonus sleep tips here

    Read all about my programs to help you slim down without the hunger here

    Follow me on instagram here!

  • It IS possible to indulge and enjoy yourself when you travel without coming home with that treaded feeling like you've gone 10 steps backwards with your health when you return home.

    I’ve just returned from 11 days of travel through Sydney, Queensland and Melbourne and today, I’m going to share how I maintain my balance with my eating and exercise when I’m away (and eating out at every meal) with some super actionable tips for you.

    This podcast will help you shift that 'all or nothing' holiday mindset that is so common and that I personally used to experience myself!

    Links:

    Download my FREE eBook with 4 15 minute meals: click here

    Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

    Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

    Explore my free recipes & website: Click here

    Follow me on instagram: @health_with_bec

    Before you speak coffee (enter healthwithbec at checkout for 10% off): Click here

    Morlife website(enter healthwithbec at checkout for 15% off): : Click here

    Podcast on sleep:
    #35: Can Sleep Loss Make You Gain Weight?

    More podcasts on exercise:
    #131: 7 simple tips to stay motivated and consistent with exercise and see the results you’re after!
    #124: All your questions about EXERCISE answered! Weight training, fat burning, mistakes and more

    More podcasts on travel:
    #80: My Italian Trip (PART 2): Eating with Balance, Maintaining my Weight , Gluten & Food Sensitivities
    #110: Tips For Eating With Balance When Travelling


  • Do you ever feel like:

    You start the day or week wanting to be healthy but you feel too busy, stressed and flustered to get a healthy meal on the table for yourself? Maybe you pick at the kids leftovers, make yourself a sandwich for dinner or throw some crackers in your mouth because running around for the kids and getting them ready for bed just TOO hectic? You just don't think it's possible to make time for yourself right now? You don't have time to exercise?

    If you're relating, this episode is for you.

    Kat has been working for me, full time now, for 2.5 years.

    And, she has 2 young kids AND is a a body pump instructor.

    It's safe to say her life is extremely busy. I honestly call her a superwoman ALL the time 😂

    Despite her INSANELY busy life, she lost 20 kgs and has maintained her healthy lifestyle for nearly 3 years!

    She has so many tips and tricks to share with you so that you too can stay on track with your goals, no matter how busy you are!

    Links:

    Download my FREE eBook with 4 15 minute meals: click here

    Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

    Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

    Explore my free recipes & website: Click here

    Follow me on instagram: @health_with_bec

  • Worried you’re going to go OTT over Easter and binge on all the chocolate and hot cross buns?

    Want to try to prevent this so that you can eat with a little more balance, prevent the huge binges and wake up when Easter is over feeling great instead of heavy, bleh, bloated and 10 steps behind?

    This episode is for you!

    Links:

    My hot cross buns recipe (+ 3 free chocolate recipes to download): click here

    My podcast on alcohol tips: Episode 54

    Download my FREE eBook with 4 15 minute meals: click here

    Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

    Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

    Explore my free recipes & website: Click here

    Follow me on instagram: @health_with_bec

  • Feel like you want to get back into your healthy routine or change a habit and you just CAN'T find the motivation to start? You keep saying 'next Monday' but it never happens?

    Or, do you do what you say you're going to do for a few days or maybe even a week, but then give up again and can't stay consistent?

    There are 3 key things that you could be doing wrong that keep you here. In this episode, I'll share the mistakes, plus give my solutions to help you out of these situatoins so that you CAN do what you're wanting to do and achieve what you want to achieve.

    I hope this helps you!

    Links:

    Download my FREE eBook with 4 15 minute meals: click here

    Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

    Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

    Explore my free recipes & website: Click here

    Follow me on instagram: @health_with_bec

  • Do you get to 3 pm and crave sweets to get you through the arvo?

    Do you try, oh so hard to eat well all day but then find yourself binging on all the wrong things come dinner time?

    Do you WISH you could stop this so that you could actually stop caving all the time and see some progress?

    You can! But there's something that needs to happen first....

    What's most likely holding you back here is an addiction to sugar.

    Those pesky sugar cravings make it so incredibly hard to stick with a weight loss plan when they’re around!

    So, how can you manage them? Or, how can you totally eradicate them?

    Here are my 12 best tips to cut your sugar cravings so that you can finally stay consistent with your efforts and see the results you deserve!

    Links:

    Download my FREE eBook with 4 15 minute meals: click here

    Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

    Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

    Explore my free recipes & website: Click here

    Follow me on instagram: @health_with_bec

  • Today, I'm answering a series of questions that I was asked by one of the members in the Health with Bec Tribe.

    This was her message to me:

    "I want to ask advice about how to stay on track?

    In particular how to build self discipline?

    When you where researching your gut health, how did you let go of old habits?

    How did you consistently stop an emotional binge?

    Do you have any tips on how to strengthen self discipline? I seem to start well and keep reverting back to old habits either due to stress, emotions, monthly cycle….."

    I answer this by sharing about my own, personal journey and the 5 most effective things that have helped me!

    Links:

    Download my FREE eBook with 4 15 minute meals: click here

    Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

    Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

    Explore my free recipes & website: Click here

    Follow me on instagram: @health_with_bec

    Other podcasts of mine that relate to this topic and will help you more:

    #140: My top 6 tips to quit the 'all or nothing', yo-yo dieting patterns and build consistent habits that bring RESULTS! (Even when you travel)

    #130: How to STOP giving up on your dieting attempts and release the guilt when you 'slip up'

    #126: 4 Tips To Reduce Binge Eating Patterns

    #116: Keep giving up? Implement this one change to stay consistent

    #13: Why Motivation is NOT What You're Looking For. It's This...

    Other podcasts of mine about my health journey:

    #76: (Part 1) A Vulnerable Deep Dive Into My EXACT Gut Healing Journey & How You Too Can Fix Yours!

    #77: (Part 2) A Vulnerable Deep Dive Into My EXACT Gut Healing Journey & How You Too Can Fix Yours!

    #1: Who am I? My Gut Healing and Diet Journey

  • Do you relate to any of these scenarios?

    Are you someone that's stuck in the cycle of following a diet (maybe mine, your own or another companys) but you keep putting the weight back on? Maybe you feel results for a short term period, but a holiday comes and you totally give up and then return to your old habits? Or, maybe you're older than 50 and keep telling yourself that it's impossible to lose weight at this age?

    Melinda, 55 from Melbourne said yes to all of the above before finding me and starting my 3 Week Body Reset, followed by the Health With Bec Tribe.

    But now, she’s lost 21 kgs without finding it hard AND has enjoyed the process, loved the food, hasn’t felt hungry and she’s maintained her loss for over 3 months now... it’s the best she’s felt since her early 20s!!

    She shares her story and tips here to inspire you to also lose weight sustainably.

    There are so many tips here for the women on my programs too!!

    If Melinda can do it, so can you.

    Links:

    Download my FREE eBook with 4 15 minute meals: click here

    Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

    Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

    Explore my free recipes & website: Click here

    Follow me on instagram: @health_with_bec

    Fasting resources mentioned

    Download my Fasting Freebie: Click here

    #15: 2 Proven and Profound Fat Burning Benefits of Intermittent Fasting #16: Intermittent Fasting Do’s and Don’ts and Your Questions Answered!
  • Life's full of ups and downs. I've personally gone through a down in the last week, yet I've still stayed strong to show up for work and stay committed to my healthy habits in the best possible ways that I can.

    In this episode, I want to share 4 key things that I do that help me still show up for myself and my goals, whilst equally navigating a challenge so that I don't 'throw in the towel' for an entire week or longer.

    I hope this inspires you if you are going through a tough time (or for the next time you hit one!)

    Links:

    Download my FREE eBook with 4 15 minute meals: click here

    Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

    Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

    Explore my free recipes & website: Click here

    Follow me on instagram: @health_with_bec

  • Do I believe in morning routines? Not strict ones to be honest, I'll explain why in this episode.

    But, I do try to do these things (or at least most of them) nearly every single work morning.

    To reach our goals, we know that we need to stick to our intentions that we set for the day - and the happier and more motivated we feel, the EASIER it is to do what we KNOW we need to do. Setting your morning up correctly can seriously help here.

    If I miss one of these things, I often feel it trickle into my day and it leads me to feel anxious and unfocussed.

    I hope you enjoy this episode and consider bringing these things into your morning too, they are honestly achievable in some small way for EVERYONE!



    Links:

    Before You Speak Coffee (code healthwithbec at checkout for %): Click here

    Download my FREE eBook with 4 15 minute meals: click here

    Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

    Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

    Explore my free recipes & website: Click here

    Follow me on instagram: @health_with_bec

  • Are you trapped in that cycle where you restrict through the week only to binge on weekends?

    Perhaps you keep trying fad diets only to gain all the weight back a few weeks later?

    Or, maybe you feel like you eat SO well when you’re in your routine at home, but then as soon as you travel you overeat and come back feeling 5 kgs heavier, bloated and bleh?

    Often, this can happen from having an ‘all or nothing’ mindset - and it can be hard to get out of. I used to be there in my early 20s and it wasn’t fun! I found it so hard to be consistent with my healthy habits over the weekends or when I went away.

    This pattern that never brings steady, long term weight loss and maintenance OR allows you to enjoy life.

    This episode will help you with my very best tips to help YOU find balance, keep up your healthy habits up consistently, week after week and get rid of that all or nothing, binge/restrict, yo-yo dieting loop so that you CAN find that food freedom and see steady, sustainable RESULTS!

    Links:

    Download my FREE eBook with 4 15 minute meals: click here

    Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

    Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

    Explore my free recipes & website: Click here

    Follow me on instagram: @health_with_bec

    Further episodes that will help you with this topic that I mentioned:

    More on calorie deficits:

    #120: Is calorie counting & using the apps ACTUALLY useful? What are the pros and cons?

    More episodes on exercise:

    #124: All your questions about EXERCISE answered! Weight training, fat burning, mistakes and more

    #131: 7 simple tips to stay motivated and consistent with exercise

    More on quitting the yo-yo dieting:

    #126: 4 Tips To Reduce Binge Eating Patterns #119: How to actually 80/20 and quit the 'all or nothing' cycle to lose weight effectively

    More on how I eat with balance when I travel:

    #110: Tips For Eating With Balance When Travelling

    More on building healthy habits that STICK:

    #101: Getting Back on Track & How To Create Habits That ACTUALLY Stick and Produce Results! #102: The Exact 7 Daily Habits That Women Inside My Membership Have Shared to Achieve Long Term Weight Loss Success
  • With all the noise out there surrounding weight loss and health, it can be easy to forget the MAIN principles and the most effective ways to lose weight that actually work and are proven by science time and time again. People are becoming stuck on things like:

    How many times a week for red meat? What plant milk is best? Should I go vegan? What time of the day should I eat?

    Whilst it's good to be health concious, sometimes these nitty gritty little things don't REALLY matter. What matters most is the proven, overarching facts that often people forget when they are narrowed in on such tiny aspects of dieting and forgetting about the bigger picture. SO, I'm here to remind you of some of the things that ACTUALLY work, because people seem to forget!

    Links:

    As promised in the episode, I have far more podcasts that delve into each tip below:

    More on calorie deficits:

    #120: Is calorie counting & using the apps ACTUALLY useful? What are the pros and cons?

    More on protein needs:

    #65: 7 (Fat Burning) Reasons To Eat More Protein

    More on exercise and strength training:

    #124: All your questions about EXERCISE answered! Weight training, fat burning, mistakes and more

    More on sugar cravings, keeping blood sugars low and low carb diets:

    #105: Tried Everything and Can’t Shift Weight? 4 Reasons You May Want to Try a Low(er) Carb Diet

    #46: 12 Scientifically Proven Ways to Cut the Sugar Cravings and Lose Weight for Good!

    #20: 7 Common Low Carb Mistakes That May Be Sabotaging Your Success

    #5: 9 Proven Benefits of Cutting the Carbs and Eating More Fat

    #7: Keto Vs Low Carb - and More Myths Debunked

    More of importance of sleep and my best tips:

    #35: Can Sleep Loss Make You Gain Weight?

    Links:

    Download my FREE eBook with 4 15 minute meals: click here

    Start your weight loss journey now: 3 Week Body Reset

    Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

    Explore my free recipes & website: Click here

    Follow me on instagram: @health_with_bec