Keep The Weight Off
What’s the best way to lose weight? How do I get rid of belly fat? How do I stick to my plan? What if I’m an emotional eater? Is it possible to lose weight during menopause? And the biggest question of all… Once I’ve lost the weight, how do I keep the weight off? Welcome to the Keep the Weight Off Podcast, where we answer ALL of these questions, and so much more! Week after week, host Dr. Angela Zechmann, a medical doctor and specialist in Obesity Medicine, brings you the science, the psychology and the wisdom you need to achieve one of the most challenging goals out there -- LASTING weight loss! Dr. Angela shares tangible tips and strategies she has used with thousands of patients and online clients to help you understand how to ditch diets forever, develop the right mindset for lasting weight loss, understand the chemistry of your body, develop new strategies for managing your emotions, and so much more!
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Embracing the Lessons In Slips
04/17/2024
Embracing the Lessons In Slips
For more details on this podcast visit: Hey there! We're thrilled to announce our latest podcast episode, where Dr. Angela and Marchelle dive deep into understanding slips vs. splurges and how to bounce back stronger than ever! 💪 Here's a sneak peek at what you'll discover: Defining Slips vs. Splurges: Learn the difference between planned indulgences and unplanned slips, and why the language we use matters. 🗣️ The Science Behind Cravings: Explore the role of our primitive brain, gatekeeper neurotransmitters, and the prefrontal cortex in managing our eating habits. 🧠 Identifying Modulators: Understand how emotional states like disappointment, fatigue, and stress can influence our susceptibility to food cues. 💭 Personal Stories: Hear Dr Angela's insightful personal story about navigating slips and discovering deeper lessons about herself. 🌟 Empowering Yourself: Discover how to embrace slips as opportunities for growth and evolution, rather than moments of defeat. 🌱 Feeling inspired? Dive into the full episode now! Don't miss out on valuable insights and empowering strategies to keep you on track with your weight loss journey. 🎧 Wishing you all a fantastic week ahead filled with self-discovery and empowerment! ✨ PS: If you're ready to take your journey to the next level, consider joining us in Empowered Weight Loss for even more support and guidance 🚀 Episode Highlights: (04:16) So a lot of times people will use the word "cheat", like "I cheated" or "I had a cheat meal". I can't stand that word, and the reason is because it's a diet language. It's the language of someone who's been restricting themselves and depriving themselves for a while in an attempt to lose weight. I used to do that every Sunday when I was dieting and it always brought up feelings of guilt and shame, even though it was planned and it was supposedly okay. And the word cheat has bad connotations, it sounds like you're a bad person and you're doing something wrong. (09:03) Many people feel like they're fighting themselves constantly trying to use willpower because they're trying to overcome all of this with their prefrontal cortex. Here's what I want us to understand; certain emotional states act as modulators and they change things in our brain. When we're in these states, we're more susceptible to the drives of the primitive brain. So, for example, maybe we're feeling disappointed about something or depressed about something. Maybe we're in a state of grief or anger. Maybe we're not sleeping well. All of these states can act as modulators to make us more vulnerable to the cues that the primitive brain is always going to be responding to, especially in this food environment. (19:09) What I'm teaching people in our Empowered Weight Loss Membership is how to figure out the deeper lesson to this; when we have slips like this we can learn a deeper lesson from our slips. Once we figure out what the triggers are and what the modulators are, we can stop beating ourselves up and just get curious. This will give us a chance to evolve. I love slips because they help us learn about ourselves. When I took the time to discover what was going on, I discovered that I had some boundary issues and they were creating a lot of anxiety for me. #weightloss #lastingweightloss #PersonalGrowth #LifeStyle #Empowerment
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Bridging Old Beliefs for Lasting Transformation
04/10/2024
Bridging Old Beliefs for Lasting Transformation
For more details on this podcast visit: Hey there! Are you ready to embark on a journey of profound personal evolution? Dr. Angela and Marchelle are back with another empowering episode of the Keep the Weight Off Podcast, and you won't want to miss it! In this episode, Dr. Angela and Marchelle dive deep into the power of visualization and shifting beliefs to unlock your potential for lasting weight loss transformation. Here's a sneak peek of what you'll learn: 🔹 How to develop a compelling vision of your future self, thriving in a healthy vibrant body you are proud of. 🔹 Understanding the role of your primitive brain in resisting change and maintaining old beliefs. 🔹 The concept of cognitive dissonance and how it impacts your weight loss journey. 🔹 Practical strategies for bridging old beliefs with new empowering thoughts. 🔹 Why losing weight and keeping it off is more of a mind game than anything else. Plus, Dr. Angela shares insights from her Empowered Weight Loss students, offering real-world examples and actionable advice to help you overcome mental barriers and achieve your goals. It’s time to overcome limiting beliefs and shine in healthy vibrant bodies we are proud of! PS: Ready to take the next step in your weight loss journey? Join the Empowered Weight Loss membership and gain access to expert guidance, group coaching, and the support you need to break free from the yo-yo diet cycle for good. Invest in yourself today at Episode Highlights: (02:03) Thriving means that you're not just trying to make it through your day; So many of us get up and think: "How am I going to make it through another day?" We all have a few days like that once in a while, but if that's your experience on most days, then what that means is that you're struggling. We want you to be thriving so that most days you're waking up and you're feeling well rested, and eager to do things that are enjoyable to you. When I say a healthy, vibrant body, what that means is that you have the disease of obesity under control, your blood pressure is excellent, you're nourishing your body with whole foods, you're exercising regularly because you enjoy it, you have all the energy you need to do the physical things that you want to do and you're just full of vitality. (07:45) The job of our primitive brain is to keep us safe, to not make waves because right now we're alive and we're surviving. So anything that we do differently could jeopardize our survival. This means that any kind of change is very scary to the primitive brain. Anything new, anything different could mean impending doom, and our primitive brain will fight against it and keep us in that safe cave where we belong. (09:49) To make this transformation, we have to develop an entirely new set of thoughts and beliefs. Beliefs like: I am vibrant and healthy, I know how to nourish my body correctly, I know how to manage my emotions without using food or alcohol as a buffer. All new beliefs. And these thoughts may be in complete contradiction to your current thoughts. There's a term for this that comes from psychology, it's called "cognitive dissonance". It's when we're thinking two different contradictory thoughts. Being in cognitive dissonance is very uncomfortable, so we'll instantly go back to the old practiced thought in a heartbeat. #weightloss #lastingweightloss #Mindset #cognitivedissonance #PrimitiveBrain
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Beyond Willpower: Oprah Reveals the Truth About Obesity
04/03/2024
Beyond Willpower: Oprah Reveals the Truth About Obesity
For more details on this podcast visit: Hey there! We're thrilled to announce the latest episode of the Keep the Weight Off podcast, where we delve into the insightful and empowering "Shame, Blame and the Weight Loss Revolution" Oprah special that aired recently on ABC! 🌟 In this episode of the podcast, you'll learn: 🔹 The significance of recognizing obesity as a disease and the importance of reducing stigma and shame around it. 🔹 Insights into Oprah's personal struggles with weight and her journey through dieting and its aftermath. 🔹 Understanding the body's signals and the futility of overriding them, illustrated with an analogy from Dr. Angela’s recent stress test. 🔹 The societal discrimination faced by individuals with obesity and the need for comprehensive treatment approaches. PS: It’s not too late to sign up for the Belly Buster’s Challenge, which is in full swing this week! Thousands of people are discovering what it takes to blast belly fat… don’t miss out! Sign up Episode Highlight: (12:15) Oprah talked about how people like her with obesity are discriminated against all the time in our society. She said that discriminating against people with obesity is one of the last acceptable biases. Insurance companies put up all sorts of barriers for people getting treatment and they tell people over and over again "You should just diet and exercise, this is a cosmetic issue". So the insurance companies are perpetuating this bias, and we know well how hard it is to get people the treatment that they need. (19:59) Marchelle: It was hard for me to accept where I'm at now; I feel like it's not real because I was so used to living the life of somebody that's overweight…when I look in the mirror I can still see that other person that I used to be. Which is something that I'm working on. I know that this is a journey for me. (27:19) No miracle medication's going to fix all this, despite what we want and what we hope for. There's no gastric bypass, or pill, or injection that is going to cure this disease because it's so complex and you have to really deal with the entire disease of obesity and that means what's going on in your heart and in your mind as well. That's why you need to get with a community that you can work on that part of it. It's not just the eating part… If you don't get with a professional that knows about this disease, you're just going to keep “yo yoing.” The stuff that goes on inside your brain, inside your emotions, and your emotional attachment to food, are so important to treat as well. And I don't think that you can do one without the other and have long term success.
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The Struggle is Real
03/27/2024
The Struggle is Real
For more details on this podcast visit: Hey there! Are you tired of struggling with stubborn belly fat? 🤔 Do you want to reclaim your confidence, vitality, and health? If so, you're in the right place! In this episode of the Keep the Weight Off Podcast, we delve deep into the topic of belly fat and how to banish it for good. Here's a sneak peek of what you'll learn: - The emotional and physical toll of belly fat, as shared by real people just like you. 😔 - Insights into why belly fat isn't just about appearance but is actually a sign of a deeper health issue. 🩺 - Practical tips and strategies to understand, combat, and ultimately eliminate toxic visceral fat. 💪 - An exclusive invitation to join our free Belly Buster's Challenge, where you'll embark on a journey to transform your health and lifestyle. 🚀 Ready to take control of your health and bid farewell to belly fat? Join us for this empowering episode and discover the keys to a happier, healthier you! 🌟 Join us in the challenge right . Episode Highlights: (03:02) What I want all of us to know is that this belly fat causes us a lot of pain. It's not just physical pain, it's emotional pain too. And when I did the last Belly Busters Challenge, back in late January of this year, I put up a post in the challenge Facebook group and I asked "What would banishing belly fat mean to you?", and I got 239 responses to that question (07:59) Belly fat affects all aspects of our lives. We carry it with us everywhere. A lot of people carry a lot of shame along with it, and I hope that if you're listening and you feel resonance with some of these comments, it helps in some way to know that you're not alone in your suffering. Here's what I want all of us to understand; belly fat is not a character flaw. I think that's one of the reasons why people have so much shame about it, they think that they've done something wrong. And I want you to know you haven't done anything wrong, this is a disease. (09:25) I want you to understand belly fat at a whole new level, and learn about what causes it and how to get rid of it. And we're going to do it together as a community in a dedicated Facebook group. So we'll all be learning together and I give you little exercises to do every day. There's nothing quite like this out there for you to really help you understand a lot of what causes so much disability and early death in our country and exactly what to do so that you can have a happy, healthy life. I'm teaching you the science, but I'm teaching it in an easily understandable way so that you can just take it bit by bit and you can ask questions along the way. It's a ton of fun and it's a great learning experience for anyone who signs up.
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Celebrating Milestones: Birthday Reflections
03/21/2024
Celebrating Milestones: Birthday Reflections
For more details on this podcast visit: Get ready to dive into insightful conversations with Dr. Angela and Marchelle as they explore the power of self-reflection and goal-setting on your birthday. Here’s what’s in store in this episode: 🎈Discover the thought-provoking questions Dr. Angela asks herself each year and why it's essential for personal growth. 🌟 Learn how to evaluate your life's direction, proudest accomplishments, areas for improvement, gratitude, and future aspirations. 💡 Gain insights into Dr, Angela’s journey as she shares her proudest achievement and a surprise upcoming milestone! 🌱 Explore the importance of nourishing your body and shifting your perspective towards holistic health. 📝 Take away practical tips for implementing these reflection exercises into your own life. Don't miss out on the opportunity to gain valuable wisdom and inspiration! Wishing you a fantastic week ahead, and we'll catch you on the airwaves! Episode Highlights: (06:42) Do you like the way your life is going and why or why not? Asking ourselves this question is really important; time is a resource that you never get back and how you spend your time matters. If you're not happy It's important to make the changes that are going to improve your life. (13:07) I've always been grateful for a strong, healthy body. And this year though, it became even more poignant because I decided to become a living kidney donor, and I've been going through the evaluation process. They examined everything, and I was shocked because everything was unremarkable; the liver, the pancreas, the spleen, the gallbladder, the kidneys, no stones, no cysts, nothing. I'm 62 years old, most people my age have already had their gallbladder out and they've had hysterectomies and they've got arthritis and they've got diverticulosis, I've got none of that. What it told me is that all of these diseases that we attribute to aging, all the digestive issues that people struggle with, and heart disease, are not inevitable. What we have is a toxic food supply, and this is what's causing most of the chronic conditions that we deal with. (17:38) If you can stop focusing on “how many pounds have I lost?” and start focusing on envisioning that your liver is healthy, your intestines are healthy and you don't have arthritis, or that it’s improving. If you can start focusing on that instead of focusing on actual weight loss, you'll make changes that will last for the rest of your life.
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Mindset Shifts to Reduce Stress
03/13/2024
Mindset Shifts to Reduce Stress
For more details on this podcast visit: Hey there! In this episode, Dr. Angela shares a powerful revelation that she had recently, and it's a game-changer for anyone who struggles with stress eating. Here's a sneak peek of what you'll discover: 🔍 Uncovering the Hidden Stressors: Dr. Angela opens up about a common scenario many of us face - feeling overwhelmed by our to-do lists and seeking comfort in food. Can you relate? 🧠 The Power of Perspective: Learn how Dr. Angela’s "aHa" moment shifted her perspective on stress and self-talk. Discover a simple yet profound technique to reframe your thoughts and reduce stress instantly. 💡 Transforming thoughts: Dive into the discussion about the language we use internally and how it impacts our stress levels. Hint: It's not about denying responsibilities but shifting our mindset. 🌞 Finding Inner Joy: Explore how adjusting your language can lead to a happier, more fulfilling life. Say goodbye to unnecessary stress and hello to productivity and inner joy! Tune in to the episode to discover how a simple shift in perspective can make a world of difference in managing stress and keeping the weight off. Trust us; you won't want to miss this empowering discussion! Episode Highlights: (03:02) A MODEL is a tool, a way of helping us understand how our thoughts create our feelings, our actions, and our results. (04:30) When I omitted the word “need” in “List of things I need to do,” the circumstance became a more accurate statement that just said "List of things to do". And that's when it hit me; How often do I walk around all day telling myself about all the things I NEED to do? "I NEED to clean off my desk", "I NEED to clean up the kitchen" and then when I get all stressed out from everything I need to be doing I tell myself "I need to calm down". It's a vicious cycle, right? (07:47) Some things do warrant our attention and focus. But I actually think we put way more stress on ourselves than is good for us. I just know that I have this pervasive inner voice trying to keep me motivated by telling me all the things I need to be doing or all the things I should be doing. These types of thoughts actually rob us of our inner joy and stress us out. Wouldn't it be great to just start to notice all those times when we stress ourselves out for no good reason and see what we can do to correct that?
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Pizza Perils: Decoding Pizza Addiction
03/06/2024
Pizza Perils: Decoding Pizza Addiction
For more details on this podcast visit: Hey there! Get ready to dive deep into one of the most beloved yet potentially addictive foods - pizza! 🍕 In this week's episode of the Keep the Weight Off podcast with Dr. Angela and Marchelle, we're unraveling the mysteries behind why pizza can be so irresistible and even addictive. Here's a sneak peek of what you'll learn: 👉 The science behind why pizza is so pleasurable and sets us up for addictive-like responses. 👉 Six reasons why pizza can be highly addictive 👉 How the accessibility and social factors surrounding pizza contribute to its addictive nature. 👉 Practical tips for enjoying pizza in a healthier way, including alternative crust options and mindful toppings. 👉 Insightful reflections on finding alternative rewards that don't compromise your health goals. Dr. Angela and Marchelle will guide you with their expertise and personal insights, offering valuable strategies for navigating cravings and making mindful food choices. Take care, and we can't wait to catch up with you next week for more empowering insights! Episode Highlights: (05:56) Michael Moss wrote a book called "Salt Sugar Fat", in which he interviewed food scientists. He explains that the food industry has zeroed in on this combination of salt, sugar, and fat because it triggers an intense reward activation in the pleasure centers of the brain. The food industry has even named this phenomenon, and they call it triggering the brain's “Bliss Point". Pizza is a “Bliss Point" food. It contains all of these elements: salt, sugar in the tomato sauce, fat in the cheese, and the crust containes flour that gets turned into sugar, and all of this activates the reward center. (07:54) Cheese contains casein, which breaks down into casomorphins in the body. “Caso” is cheese and morphine is like an opioid. So casomorphins can bind to the opioid receptors in the brain, and that will relieve pain and bring pleasure similar to the effects of other opiates like heroin and morphine. Now, think about combining it with all the other ingredients in pizza; this really can contribute to the addictive nature of pizza. (10:42) Pizza is often associated with social gatherings, parties, and events. You're relaxed and you're having fun. It's easy and everyone loves it. So this social aspect can create positive associations in our brains. In other words, pizza means happy times, and this really reinforces its appeal and makes it all the more pleasurable and addictive.
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Embracing Your New Identity
02/29/2024
Embracing Your New Identity
For more details on this podcast visit: In this week's episode, Dr. Angela and Marchelle dive deep into the topic of Identity and how it shifts as we embark on our weight loss journey. 🏋️♀️ From shedding old labels to embracing our newfound confidence, this episode is packed with valuable insights and practical tips to help you navigate this transformative process. Here's a sneak peek of what you'll learn: 🔍 Understanding how our identity evolves as we lose weight 🔄 Shifting our mindset and rewriting our internal narrative 🎉 Celebrating non-scale victories and focusing on what we've gained 💪 Cultivating a supportive network to boost morale and motivation 💬 The power of accountability and emotional support in our weight loss journey Dr. Angela and Marchelle share personal experiences, expert advice, and actionable strategies to help you embrace your new identity, celebrate your progress, and keep the weight off for good! 🌟 Remember, you're not alone in this journey. Whether you're facing challenges or celebrating victories, we're here to support you every step of the way. Episode Highlights: (04:47) Losing weight isn't just about numbers on a scale, it's about a complete transformation. There's a mental transformation, an emotional transformation, and even a spiritual transformation, that's why I always say "The journey to lasting weight loss is a journey of profound personal evolution". And one of the biggest challenges that we face is letting go of that old identity as the overweight person. We've carried that label for so long that it kind of becomes ingrained in our self image and the idea of going to a smaller clothing size doesn't even seem like it fits. (10:27) We have to shift our internal dialogue; so instead of focusing on what we've lost, and I don't mean weight loss, I mean all of the treats and things that we've lost, we want to celebrate what we've gained. It's about reframing our thoughts and recognizing the incredible progress that we've made. Every pound of fat lost is a victory, and every healthy choice that we make is a step toward our best selves. (17:06) Focus on what you're gaining rather than what you're losing. And seriously, you're not really losing much more than a few sugary or floury treats once in a while. The benefits far outweigh the sacrifices. We are not only boosting our morale and our motivation, but we're laying the foundation for long term success. It's a really powerful shift in perspective that can transform not just our bodies, but our entire lives.
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How do I stay consistent?
02/21/2024
How do I stay consistent?
For more details on this podcast visit: Hey there! In this episode, we dive deep into strategies for maintaining healthy habits, even when life throws curveballs your way. Here's a sneak peek of what you'll learn: 🧠 Understanding the importance of kindness and compassion towards yourself during challenging times. 🌅 Tips for adapting your routines and habits when faced with unexpected disruptions. 🤝 The power of accountability and how having support can significantly boost your success in your weight loss journey. 🚀 Practical advice on starting small, building habits gradually, and never giving up on your goals. Don't miss out on this insightful discussion filled with actionable tips to help you stay on track with your health and wellness goals! And remember, your journey to a healthier, happier life is not a solo endeavor. Join our community of like-minded individuals in the Sugar and Flour Buster's Society on Facebook, or take your commitment to the next level by joining our Empowered Weight Loss Community. Here's to a week filled with progress, positivity, and empowerment! PS: Healthy habits are easier with like-minded friends! If you’re ready to take control of your health and well-being, join us in the Empowered Weight Loss Membership ! Episode Highlights: (06:36) Here's a quote from Habit expert James Clear: "In the long run, the quality of our lives depends on the quality of our habits. With the same habits, you'll end up with the same results. With better habits, anything is possible. In many different areas of life, changes seem relatively small and insignificant on a daily basis. The difference between eating a burger and fries for lunch or eating a salad on any given day is pretty insignificant, it's only 2 or 5 or 10 years later that you're like ‘Oh, those daily choices really do add up’". (12:18) I grew up in Kansas, and I like to compare building new habits to building a new 90-mile-an-hour freeway in the middle of a wheat field. It's going to take some time; first, you have to cut down some wheat, and make a path, then you have to widen the path, and then you have to smooth it out and pave it, then as time goes on you make lanes in your freeway and you add some on and off ramps and more lanes. Years later, you'll have a new freeway going 90 miles an hour in the direction of your desired new habit, but it takes time and consistency to develop it. (17:48) As you're developing new habits and new routines, if life throws a monkey wrench in your plans, and you go back to eating crap food for a bit, be kind and gentle with yourself. You've got a normal brain that's currently rejecting the idea of developing anything new because right now you're in fight-flight trying to manage whatever the stress is. It's okay. Just don't give up and remember that you want to come back to working on the new habits so that someday they will be just as easy as the old ones were.
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I Look and Feel Great... Why Do I Want to Lose More?
02/15/2024
I Look and Feel Great... Why Do I Want to Lose More?
For more details on this podcast visit: Hey there! 🎉 Exciting news! We've just released a brand new episode of the Keep the Weight Off podcast with Dr. Angela and Marchelle, and you won't want to miss it! In this episode, we delve into a common phenomenon that many of us experience but might not fully understand: Why we're never satisfied, even when we've achieved our weight loss goals. Here's a sneak peek of what you'll learn by tuning in: 🔍 Understanding the root cause: Dr. Angela and Marchelle share insights into why our brains are wired to constantly seek more, even when we've accomplished remarkable milestones in our weight loss journey. 🧠 Overcoming shame: Explore the deep-seated emotions of shame that often accompany weight loss and learn how to address them effectively. 🎯 The Arrival Fallacy: Discover why reaching your goal weight might not bring the everlasting happiness you expect and how to navigate this common misconception. 🍽️ Tackling primitive brain talk: Learn how to identify and redirect primitive impulses that might sabotage your weight maintenance efforts, especially during vacation splurges. P.S. 💪 Ready for in-depth support? If you're seeking comprehensive help with your weight loss journey, including medical insights, mindset shifts, and a supportive community, don't miss out on the Empowered Weight Loss membership. Just visit journeybeyondweightloss.com/yes to get started! Episode Highlights: (03:14) I just want all our listeners to know that there are people out there who are NOT going to just tell you, “Hey, this is all your fault, stop eating so much and exercise and that's going to solve all your problems!” If you need any help with this disease, and you're looking for a specialist in Obesity, just go to . That's the American Board of Obesity Medicine. Here you'll get a list of health care professionals actually board certified in Obesity Medicine who understand what you're going through. (06:28) Here's what I discovered from my own experience; I was trying to fix an underlying sense of shame with my dieting, and some of the shame comes from our primitive brains because self-criticism is a survival instinct in the primitive brain. So when we feel threatened by something outside of ourselves that we can't control, we have a tendency to blame ourselves and to feel shame for it, and this is normal. A lot of us are walking around with this primitive brain that is criticizing us all the time and then we're feeling all of this shame. (14:09) Your primitive brain wants its pleasure hit. It's okay. Nothing wrong. We just have to redirect. I do this by reminding myself that processed food, like cake and cookies and chips, are just really toxic and unhealthy things. I don't want to indulge in these things because I see them in the same way I see cigarettes.
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Your Doctor Said WHAT?
02/08/2024
Your Doctor Said WHAT?
For more details on this podcast visit: Get ready for an eye-opening episode of the Keep the Weight Off Podcast this week! Dr. Angela and Marchelle take a deep dive into the shocking biases and misconceptions surrounding obesity in the healthcare industry. 🩺💼 Here's a sneak peek of what you'll learn: 🔍 Uncovering the heartbreaking story of a patient facing judgment and prejudice from medical professionals. 🧠 Understanding the science behind obesity as a chronic progressive metabolic disease. 💡 Exploring the Joint International Consensus Statement for Ending the Stigma of Obesity and its crucial insights. 🚫 Confronting bias head-on and advocating for compassionate, informed healthcare practices. 🌟 Finding hope and support in a community that understands the complexities of weight management. Remember, you're not alone in your journey. Let's challenge misconceptions together and pave the way for a healthier, more inclusive future. Stay empowered, stay informed, and keep fighting the good fight! Episode Highlights: (04:53) Obesity kills 300, 000 people every year in the United States alone, and it takes eight years off of our lives. Most people with obesity have spent a lifetime trying to diet and exercise their way out of it, and very few succeed using that strategy alone. Is that because all of these people have massive character flaws and are really just lazy gluttons? Absolutely not. It's because obesity is a chronic, progressive, metabolic disease that in most cases cannot be fixed with willpower. (08:44) The Joint International Consensus Statement for Ending the Stigma of Obesity was published in 2020. There are 2 important points in the section titled “The science of obesity versus misconceptions in the public narrative of obesity”: 1. “The assumption that body weight is entirely under volitional control and that voluntarily eating less and or exercising more can entirely prevent or reverse obesity is at odds with a definitive body of biological and clinical evidence developed over the last several decades”. 2. “Popular expressions such as energy in versus energy out, or calories in versus calories out are misleading because they inaccurately imply that body weight and or fat mass are solely influenced by the number of food calories ingested and the amount of energy burned through exercise. This narrative is not supported by evidence, and provides a foundation for popular, stigmatizing views that blame individual's lack of willpower for their obesity”. (15:58) If you hear this sort of bias from your healthcare professional, you're not alone. Number one, obesity medicine professionals would never say these things. We understand that this is a terrible disease, and it's very difficult to keep it under control. There are complex factors involved, including a processed food industry that is constantly advertising in your face all the time, your genetics, how early you were exposed to these toxic foods, and all kinds of social bias. There are so many factors going on that affect this disease and how it manifests. Not all of us but many of us understand that processed food is a drug, and so there's an addiction component to overcome too.
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How to Get Back on Track
01/31/2024
How to Get Back on Track
For more details on this podcast visit: In our latest episode of the Keep the Weight Off Podcast, we dive into a topic that resonates with so many of us - getting back on track after the holidays, vacations, illness, whatever it may be! In this episode, Marchelle and I share our personal experiences and insights, shedding light on why it can be so challenging to resist those temptations and regain control. 🍰🍫 Here’s a sneak peak: 👉Understanding the Challenge: Learn why it's not about your willpower but rather the powerful influence of the toxic food environment we live in. 💪🏽🍔 👉Key Skills for Success: Explore practical strategies for getting back on track, including the crucial first step of not beating yourself up. 👉Emotional Mastery: Discover how to identify and navigate your emotions, with a unique perspective on turning shame into a powerful motivator through intriguing revenge fantasies.😡🤣 👉 Taking Action: Gain actionable steps to reclaim your health, from setting a quit date to cleaning out your pantry and planning your detox journey.📆🍏 Remember, you're not alone on this path. We're here to support you every step of the way. Join our Empowered Weight Loss community for even more guidance, a supportive community, and expert coaching.🤝 Don't let temptations derail your progress any longer. Thank you for being a part of the Keep the Weight Off Podcast community. We can't wait to inspire and empower you in your wellness journey. Take care and stay tuned for our next episode!🌈 Episode Highlights: (07:03) My emotional connection to food has a whole lot to do with my self esteem and my worthiness. I feel like when I give myself permission to indulge in things that are not good for me, it has to do with me feeling worthy of health and worthy of nutrition and worthy of saying no to that stuff. (14:47) When we have sensitive brains there's no such thing as moderation, it doesn't work that way when you're trying to get off crap food… Dr. Ashley Gearheart told us that 14% of people have actual addiction to processed foods, and then there's a whole bunch of other people who don't meet the criteria for addiction, but their brain is still super sensitive. I asked her what makes people's brains so sensitive? And she said it can be a family history of drug or alcohol addiction, or early exposure to a traumatic experience when your brain was forming. There's a lot of reasons why we might have super sensitive brains and it doesn't really matter what your particular reason is … what matters is that you recognize that this is the way your brain responds to these foods. (19:10) How you learn these skills is you have to get plugged in with a mentor, you have to get plugged in with a community. It's not going to just happen out of thin air, you really have to get with somebody who can help you, a doctor, a community of people that are for the same goal. You have got to get into a community that can help you so that you can not only get the weight off, but to keep the weight off.
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"I'll Start Tomorrow" and Other Lies We Tell Ourselves
01/24/2024
"I'll Start Tomorrow" and Other Lies We Tell Ourselves
For more details on this podcast visit: Hey there! 🎧 In Podcast #151, we dive deep into the tricky territory of self-deception and those familiar excuses that seem to hold us back on our journey to a healthier, happier person. We've all been there, haven't we? That moment when our brain starts to play tricks on us, making it oh so tempting to procrastinate. Well, it's time to tackle those lies head-on! Here's a sneak peek of what you can expect: 🌟 "I'll start tomorrow" – Sound familiar? We explore why this phrase is a trap and how to break free. 🌟 The myth of perfection – Discover why all-or-none thinking won't get you anywhere fast. 🌟 "One bite won't hurt" – Unmasking the slippery slope of indulgence. 🌟 "I deserve this" – The truth about rewarding yourself without derailing your goals. So, if you've ever found yourself stuck in the cycle of "I'll start tomorrow" or thought that "one bite won't hurt," this episode is tailor-made for you! It's packed with insights and practical tips to empower you to take charge of your health and well-being TODAY. Remember, transformation is not in the distant future—it's in the very next decision you make. Don't miss out on this opportunity to gain valuable insights and motivation to live your healthiest life. Thank you for being a part of the Keep the Weight Off Podcast community. We can't wait to share this episode with you! Stay motivated, stay healthy, and stay tuned! P.S. If you like this content please don't forget to rate the podcast and leave a review on your favorite podcast platform! Episode Highlights: (03:33) Let's say that you slipped and you ate something that's not on your plan; for many people, what will happen is the brain will just say “Okay, fine, let's just give up our good nutrition plan for today”, and the next thing you know, you eat more cookies and we'll just call today a fail, we’ll start over tomorrow. Then they spend the rest of the day, basically just getting back into junk food and more cookies and feeling really bad about it the whole time. And the next day they feel so badly that they think this is just too hard and they give up. (05:43) Let's say that you've been thinking about getting focused on getting some weight off and getting healthier, and you were thinking that New Year's would be a good time. That's when a lot of people think about this, but New Year's came and you said “No, I've got a vacation coming up” or “I’ve got too much going on, I just can't think about this right now”. So you put it off and now we're nearing the end of January and you're still finding excuses not to get started on your weight loss journey. You really want to get healthier, but when it comes down to taking any action, you keep saying “I’ll do this later when it's more convenient”, but there's never going to be a convenient time to do this. (08:44) Just ask yourself “What decision can I make right now that's going to be most in alignment with a future that I want to create for myself?” When you start thinking like this, it makes it a lot easier to make small changes that'll really add up over time, and you don't have to put anything off for a more convenient time. (11:25) The last lie that I want to talk about is the lie that says “I deserve this, I had a stressful day, I deserve this drink, deserve this candy”. How many times do we think this thought? So how about we replace this lie with the truth; I deserve to feel good and I deserve to be healthy. That's the truth about what we deserve.
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The Belly Buster's Challenge!
01/17/2024
The Belly Buster's Challenge!
For more details on this podcast visit: Hey there! Get ready for an episode that's going to change the way you think about your health! In the latest episode of the Keep the Weight Off Podcast, we're diving into a topic that's nothing short of revolutionary. 🌟 What is it? Belly Fat. And we’re going to help you get rid of it in our Belly Buster’s Challenge next week! You might be wondering why we're calling it the Belly Buster’s Challenge. 🤫 Here's a clue: there's more to belly fat than meets the eye. We're going beyond the surface and revealing the hidden truths about what's really going on in your belly. Prepare to have your mind blown! 💥 We'll explore the science, unveil the facts, and arm you with knowledge that can transform your health. 🚀 The best part? This life-changing Challenge is absolutely FREE! 🎉 So, are you excited yet? Get ready to unlock the secrets to a healthier you. Join us for the Challenge and be part of a journey that's set to change lives. Visit to sign up! Let's make 2024 the year we take charge of our health together! Don't forget to share this exciting opportunity with your friends and make it a collective adventure. 💪 P.S. Don't forget to invite your friends and make it a group effort! Together, we can conquer belly fat and transform our lives. 💪 Episode Highlights: (06:29) Why do I call this "The Belly Busters Challenge" if you can't spot reduce belly fat? Well, it's because in the belly, there's not just the subcutaneous soft squishy fat that's on the outside, but there's also a type of fat called visceral fat. And visceral fat is not under the skin, it's inside the abdominal cavity and it's around the organs. So this fat is not normal, healthy fat, this fat is also called sick fat because it actually causes disease. (08:25) Visceral fat produces excessive levels of estrogen, which can cause the uterus to get enlarged with fibroids, leading to a condition called dysfunctional uterine bleeding, or DUB for short. This can cause anemia and extreme fatigue. Many times women, by the time they get into see us, they've already had hysterectomies because they've had great big fibroids. So I could go on about how toxic visceral fat is. And that's what we're going to work on in the Belly Busters Challenge.
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Navigating Obesity and Binge Eating Disorder with Dr. Carolyn Francavilla
01/11/2024
Navigating Obesity and Binge Eating Disorder with Dr. Carolyn Francavilla
For more details on this podcast visit: In this episode, Dr. Francavilla delves into the physiology behind weight maintenance and how life's challenges can affect your weight loss journey. Discover why maintaining your weight can be just as challenging as shedding those extra pounds and why it's essential to seek support from medical professionals and psychologists. But that's not all! Dr. Francavilla's expertise shines when she discusses binge eating disorder. Ever wondered how to define it, how to treat it, or if you might have it yourself? Dr. Francavilla has all the answers. She breaks down the American Psychiatric Association's definition of binge eating disorder and provides eye-opening insights into its symptoms and treatment options. You'll learn about: - What constitutes a binge eating episode - How binge eating disorder differs from occasional overindulgence - Strategies to break the cycle of binge eating Dr. Francavilla's expert guidance will not only educate you but also inspire you to take action towards a healthier lifestyle. We promise you'll be eager to share these eye-opening insights with friends and family! Get in touch with Dr. Francavella: Treat and Reduce Obesity Act: Episode Highlights: (09:06) I always think it's really important to recognize that it's not your fault and that there is powerful biology at play and that we live in a world where there's really easy to eat food; this processed food, or what we sometimes even now categorize as ultra processed food where you can't even recognize any of the ingredients. So what is this actually made of? I couldn't make this on my own if I tried, right? I couldn't go buy the ingredients at the store and make this. Those foods are designed to be really palatable. They're really easy to eat, and they're easy to eat too much of, and they're easier for our body to get energy out of. (6:48) Losing weight is hard, but it's not nearly as hard as keeping it off, because there's a bunch of physiology that kicks in that makes it hard to maintain weight. Then life starts happening and then it's not as rewarding, right? When you're losing weight, it's exciting, but when you're just maintaining it's a lot harder; you don't get that reward every month, you're like “where's the dopamine? Where do I get my reward for doing a good job this month?” (18:16) Binge eating disorder is defined by the American Psychiatric Association, and essentially it is overeating in a discrete period of time, definitely larger amount than what someone else would in a similar period of time. So you have a two hour window where you're eating a lot of food, but if you ate that entire meal and then afterward you felt compelled to finish your partner's meal and then to go home and eat an entire box of cookies or an entire carton of ice cream or a whole thing of chips, that might be considered a binge eating. And when you're overeating in this time period, you have a sense of lack of control, you feel like you can't stop or you feel like you're going back for more.
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Emotional Eating Awareness
01/05/2024
Emotional Eating Awareness
For more details on this podcast visit: Happy New Year! 🎉 We hope you had a fantastic holiday season and are ready to kickstart 2024 with a fresh mindset and renewed goals. In our latest podcast episode, "Emotional Eating Awareness," we delve into a topic that resonates with many of us - emotional eating. 🍔🍰🍷 Here's a sneak peek of what you'll learn: 🧐 Why we turn to food when we experience emotions, both negative and positive 🤯 The subtle triggers and cues that prompt emotional eating and drinking. 📝 How to develop awareness around your emotional eating habits and the importance of keeping a journal. 💪 Gain practical steps to identify and express your true emotions without resorting to unhealthy food or drinks. 🥳 Explore how this journey of self-discovery can lead to profound personal evolution. Remember, you don't have to tackle emotional eating all at once - it's a process, and awareness is the first step. By listening to this episode, you'll gain valuable insights and practical tools to take control of your emotional eating patterns and start your journey toward lasting weight loss. Don't forget to subscribe, leave a review, and share this episode with friends and family who could benefit from this valuable information. Your support helps us reach more people and make a positive impact on their lives. Here's to a fantastic 2024 filled with self-discovery, personal growth, and successful weight management. Episode Highlights: (6:13) One of the first and most important things that we can do is to just work at developing awareness around emotional eating. Don't try to stop it right away, just develop an awareness. (10:45) One effective way to develop your awareness is by keeping a food and drink journal and include your emotions in your journal. So, for a week, just write down everything that you eat and drink, along with the emotions you're experiencing when you consume them. This journal is going to provide you really valuable insights into what your patterns are. You might notice certain trends or associations that you were unaware of before; maybe that time right after work, or that time after dinner, or the mornings. (15:20) You want to honor yourself for two reasons: The first reason is because you actually took the time to figure out what your true feelings and thoughts are, and you didn't shut yourself down. And the second reason is because you're a human being with valid thoughts and valid feelings that deserve to be known and expressed.
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Reverse Engineer Your New Year's Goals
12/29/2023
Reverse Engineer Your New Year's Goals
For more details on this podcast visit: 🤔 Ever wondered why those New Year's Resolutions never seem to stick? Why the initial enthusiasm fades away by February? We've been there, too! So this year, we're flipping the script and showing you a powerful method that actually works. Imagine this: December 31st, 2024. You've accomplished everything you set out to achieve. Whether it's shedding pounds, boosting vitality, or any other goal, picture yourself as the vibrant, healthy, and confident person you aspire to be. This is your Future YOU, and we're going to help you build a loving connection with this amazing version of yourself. Here’s a sneak peak at what we cover in this episode: 🌟 Discover the secret to making your New Year's resolutions truly stick. Unleash your full potential and achieve lasting transformation in 2024. 💪 Learn how to turn determination and self-love into powerful tools for success. 💭 Transform your self-perception and unlock a new identity aligned with your goals. 🎆 Get ready for a year of unstoppable progress and make 2024 your best year yet. 🌟 The key to success? It's not just setting goals; it's about taking deliberate actions. But it all starts with your thoughts. 💭Say goodbye to self-sabotaging thoughts and welcome in a new identity that aligns with your goals. You'll be amazed at the impact this shift can have. So, get ready for a year of unstoppable transformation! Join us in making 2024 your best year yet. Have a joyous New Year’s celebration, and we'll catch you in 2024! 🎊 Episode Highlights: 10:33: If you are somebody who's just getting started, one of the most important actions that you can take to achieve the outcome of the future you thriving in a healthy, vibrant body that you're proud of is to develop a meal planning ritual. You never want to wing it when it comes to your food ever, you always want to be very deliberate. 16:38: If you're thinking “I never stick to anything” you're going to just end up feeling discouraged and you won't fuel the behaviors that are necessary and it will become a self-fulfilling prophecy. Here's where your thoughts about yourself are really important, you want to work with yourself to develop a new identity. So ask yourself: what does the future you think about herself? 22:39: Notice when I say “I’m a very healthy person who happens to be living in a crazy food obsessed society right now” I'm not thinking of myself as someone who's overweight, who needs to lose weight. That's not consistent with my new identity, so if you see yourself, future you, 50 pounds less, she's not someone who thinks “I’m overweight and I need to lose weight”, she's someone who thinks that she's vibrant and healthy. Even though you do feel like right now you're overweight and you need to lose weight, I want you to be thinking about what future you is going to be thinking and move yourself in that direction.
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Boundary Badassery for Weight Loss with Nancy Levin
12/22/2023
Boundary Badassery for Weight Loss with Nancy Levin
For more details on this podcast visit: We hope your holiday preparations are going smoothly! 🎄 We're thrilled to announce the latest episode of the Keep the Weight Off Podcast. 🎙️ In this captivating interview, Dr. Angela sits down with the incredible Dr. Nancy Levin, a renowned expert in boundaries. Get ready for a transformative journey as they dive deep into the world of boundaries and empowerment. Prepare to be amazed as Nancy sheds light on a topic that can change your life, especially during the holidays! Here are some of the highlights from our conversation that you won't want to miss: 🚫 Busting the myths about boundaries: Discover the surprising truth about boundaries that will shift your perspective and empower you in unexpected ways. 💖 Boundaries are graceful: Unlock the secret to setting boundaries with elegance and love, leaving behind fear and apology. 🤝 The Importance of Support: Learn why having the right support system can be the key to transforming your journey as you explore the world of boundaries. Don't forget to subscribe, rate, and leave a review to help us reach more listeners on this empowering journey! Have a Happy Healthy Holiday! Episode Highlights: (03:29) One of the biggest myths I will bust around boundaries is that other people cross our boundaries; if my boundaries are being crossed, I'm the one crossing my own boundaries because it's not anyone else's job to uphold honor or respect or maintain my boundaries, it’s up to me. It's a huge shift, but what it does is it really moves us out of victim and blame and into responsibility and empowerment. (24:38) All of this can be done with grace and with love. This doesn't have to be done out of fear, it doesn't have to be done out of conflict, and it doesn't have to be done with apology. This is a big one, especially for women. We don't need to apologize for our truth, we don't need to give a reason or an excuse for our truth. It's not my responsibility to manage anyone's response to my own truth, because that's another way we cross our own boundaries. I crossed my boundary into your territory, trying to manage you and your experience. And that's manipulation, that's control. (45:38) Having support to do this sort of thing is critical because this can feel like lonely work. We’re so used to the default and this is really creating a whole new pattern for ourselves. Part of it is getting clear on what am I saying yes to and what am I saying no to. And that's where the choices have to begin. So many of us, especially the people pleasers and the conflict avoiders, go into what I call the knee-jerk yes; a request is made of us and we go into the knee-jerk yes, and we want to fix, heal and rescue, and we say yes out of some sense of responsibility or obligation. We don't want someone else to be hurt, we want to be the hero. None of those reasons is a reason to say yes. The only reason to say yes to anything at all is desire.
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Staying Focused During the Holidays
12/13/2023
Staying Focused During the Holidays
For more details on this podcast visit: The holiday season is upon us, and we know how hectic it can be with all the festivities, family gatherings, and extra responsibilities. 🤔 Are you feeling overwhelmed by all the holiday activities and distractions? 🎁 Worried about staying on track with your health and fitness goals? 😅 Feeling the pressure to make everything perfect for everyone? Fear not, because in this week's episode, we've got you covered with valuable insights on how to stay focused on your health during the holidays! 🌟 Dr. Angela and Marchelle are here to help you navigate through it all. We discuss essential tips to keep you on the path to wellness during this busy season: 📋 Planning Ahead: Discover how planning can help you sail through the holidays smoothly and keep your stress levels in check. 💤 Sleep: Find out why prioritizing sleep can be the key to unlocking your energy and vitality during the holiday season. 🥗 Nutrition: Discover how your nutrition choices can impact your overall well-being and why it's essential to stay mindful of what you eat. ❌ Give Up Perfectionism: Explore the surprising benefits of letting go of perfectionism and embracing the magic of imperfection. 🙅 Give Up People Pleasing: Find out why trying to control how others feel is a fruitless endeavor and how focusing on your own mindset can lead to a happier, healthier holiday experience. So, whether you're celebrating Christmas, Hanukkah, Kwanzaa, Yule, Bodhi Day, or simply enjoying the festive season, these tips will keep you grounded and focused on your health and well-being. 🌿 Stay healthy, stay happy, and enjoy every moment this holiday season has to offer! 🌟 Episode Highlights: (07:04) A lot of people think that the time that they spend planning is wasted time, but don't think like that; when you sit down and you take some time to think everything through, you're going to be a step ahead and you're not going to be likely to just react to everything that's going on around you. Begin to think about planning time as precious time. (11:46) Sleep needs to be your first priority at all times, regardless of what's going on around you. If you don't get enough sleep, everything else is just 10 times harder, including - and especially - making the right nutrition choices. There are reasons why: your hunger hormone levels are higher, your satiety hormone levels are lower, you're just more impulsive when you haven't had enough rest, your primitive brain takes over, you're more emotional. It's just a hot mess if you don't get enough sleep. So no matter what's happening, make sure you prioritize your sleep. (17:06) Give up people-pleasing; don't try to manage other people's feelings, It’s a completely impossible task and you shouldn't even try. Remember where feelings come from. Feelings are generated by our thoughts, so you and I have no control over what other people think, we don't even have control over what they think about us. We can't control any of this, and frankly, it's not ours to control anyway. So, we don't want to walk around this holiday season feeling bad if someone else doesn't seem to appreciate our efforts. We don’t want to go out of our way to try to get any other person to feel a certain way. The only person you have control over is you!
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We’ve Got a New Drug!
12/06/2023
We’ve Got a New Drug!
For more details on this podcast visit: Marchelle and I are back with another exciting episode of the Keep the Weight off Podcast, and this time, we’ve got some game-changing news to share! In this episode, we take a deep dive into the world of a groundbreaking injectable weight loss medicine called Zepbound. This revolutionary medication was just approved for obesity treatment on Nov 8th, and it's already making waves. Here's a sneak peek of what you can expect in this episode: 🌟 What is Zepbound? Learn all about this injectable medication, how it's administered, and why it's different from other weight loss treatments. 🌟 How Does It Work? Discover how Zepbound mimics natural gut hormones and why it's considered a "dual agonist." 🌟 Impressive Results: Hear about the remarkable weight loss results patients have achieved with Zepbound, with some individuals shedding over 100 pounds! 🌟 Side Effects: Get the lowdown on potential side effects and why Zepbound is often better tolerated than other weight loss medications. 🌟 Who Should Consider Zepbound? Find out if you might be a candidate for this life-changing treatment. 🌟 Cost and Insurance: Understand the pricing and insurance options for Zepbound and why there's hope for improved coverage in the future. This episode is packed with valuable information to help you on your weight loss journey. Remember, it's not medical advice, but it's designed to empower you with knowledge. Thank you for being a part of our podcast community, and we look forward to sharing this exciting episode with you! Stay motivated, stay informed, and keep working towards your goals! Episode Highlights: (08:38) What this drug does is it mimics two different hormones that occur naturally in the gut after we eat; GLP and GIP, that's why it's called a dual agonist. An agonist means a mimicker, that's the medical term. Now you've probably heard of Ozempic or Wegovy which only works on GLP, it does nothing on GIP. Zepbound has less effect on GLP and more effect on GIP and we think this may be why we see fewer side effects. (15:01) Let’s talk about the side effects of Zepbound; they're similar to the side effects of Ozempic and Wegovy, but less so. Remember that GLP and GIP are hormones that occur in the gut, and so the side effects mostly have to do with the gastrointestinal system… We see nausea, sometimes vomiting, but not very often, we see bloating sometimes, diarrhea, and constipation. (28:56) If you are listening to this podcast and you're interested in this option for treating obesity, here's what I do: First off, go to the Zepbound website and read all about it, make sure you don't have any of the contraindications and find out whether your insurance will cover it and if so, how much it's going to cost and if this is a real option for you.
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Transforming Your Relationship with Food with Dr. Margo Newell-Eggert
11/29/2023
Transforming Your Relationship with Food with Dr. Margo Newell-Eggert
For more details on this podcast visit: We have a special treat for you in today’s episode: we're joined by the inspirational Dr. Margot Newell-Eggert, a member of Empowered Weight Loss, who has embarked on a truly amazing journey of transformation. Here's a sneak peek of what you can expect: 🌍 Insights into Social Eating: Learn how Margo navigated unique challenges while traveling and being with family and friends. 🎄Surviving the Holiday Season: Discover valuable insights, especially as we approach the holiday season. 👩⚕️ A Doctor's Perspective: Gain deep insights into Dr. Margot's journey as a medical professional dealing with her own weight struggles. 💡 The Empowered Weight Loss Difference: Find out how Empowered Weight Loss provided her with the tools and mindset to break free from the cycle of diets and restrictions. 🧘♀️ Embracing Mindfulness: Explore the importance of understanding emotional eating and the role of mindfulness in this transformation. Dr. Margot's journey is a testament to the incredible transformation that's possible when you tap into your inner power and change your relationship with food for good. You won't want to miss this episode! Remember, it's not just about losing weight; it's about gaining a healthier, happier life. If you’re interested in joining us in Empowered Weight Loss, click . Episode Highlights: (12:00) - You can have the safety of your own home and that's always helpful, to sort of purge the house of your sugar and flour … But then you can be in situations where you're at a family's home or a friend's house, or you're just out of town and you've got to navigate how you're going to work through it. So what I do is to plan ahead. (21:25) -I think the other thing too is looking at what that goal is. People say to me “Oh, how much weight have you lost?” And, well, I don't really do the scale now, I’m a visceral fat gal now. And they just look at me like I'm a unicorn. (27:17) If you're new on your weight loss journey, just expect that your journey's not going to be perfect, a baby doesn't get up and start walking right away. It really does take a lot of guts to set boundaries with people, it’s not as easy for everybody as it would seem to be. Expect pushback from people, expect people to say that one little indulgence isn't going to hurt!
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Nourishing Your Soul on Thanksgiving
11/22/2023
Nourishing Your Soul on Thanksgiving
For more details on this podcast visit: Thanksgiving is just around the corner, and we've got something special cooking for you! 🍂🦃 In this heartwarming Thanksgiving episode, Dr. Angela and Marchelle are here to help you strike the perfect balance between savoring the joy of being with loved ones and keeping your health goals in mind during this holiday season. 🤗 Here's a sneak peek of what you can expect: 📋 Tips for navigating the holiday season, whether you're in the US or celebrating a similar occasion elsewhere. 🍽 Plan your Thanksgiving meal ahead and discover the joy of mindful eating. 🧘♀️ Nourish your soul with a gratitude practice that will fill your heart with appreciation. 💓 Learn how to appreciate even the most challenging people in your life, and why it's worth it. ✨ Discover the power of being kind to yourself, no matter what happens during the holiday festivities. This episode is all about finding balance, spreading gratitude, and cherishing the moments that truly matter. 🙏❤️ Remember, it's not just about the food; it's about nourishing your soul and creating joyful memories with your loved ones. If you've found these tips helpful, don't keep them to yourself. Share the love with your friends and family! 💌 And don't forget to subscribe and leave us a review on your favorite podcast platform. 🎧 Wishing you a warm and wonderful Thanksgiving filled with love, joy, and mindful choices. 🍂🦃 Happy Thanksgiving, everyone! 🍁 Episode Highlights: (06:44) I would recommend that our listeners think ahead about what it is that you might want to splurge on. If you decide that you're going to go for an all out feast, that is a perfectly acceptable choice. If you decide that you're going to mostly do protein and vegetables, that is another perfectly good choice. If you decide that you're going to do a Thanksgiving meal the same way you would do any other meal, and you're not going to have any splurges, that's also a perfectly acceptable choice. (09:02) Remember to nourish your soul; Thanksgiving is about appreciation, so Thanksgiving morning I would recommend, if you have a meditation practice you could do this after your meditation, just sit down for about 15 minutes and write down all the things in your life that you appreciate. Think about the people in your life that you appreciate and why you appreciate them. This is a really profound practice and it's really going to get your day started off with clarity and joy. (13:26) You want to ask yourself: “Who am I bringing to the table this Thanksgiving? Is it someone who's happy and appreciative? Or is it someone who's stressed out and strung out and worried and anxious?”. Do whatever you can ahead of time to make sure that the person you're bringing to the table is the happy appreciative one and you will have a joyful day no matter what's going on around you.
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Navigate the Holidays Without Gaining Weight! 🍂🍽️
11/16/2023
Navigate the Holidays Without Gaining Weight! 🍂🍽️
For more details on this podcast visit: As we all know, the holiday season is upon us, and the excitement is building! Thanksgiving is just around the corner, and before we know it, we'll be celebrating Christmas with loved ones. 🦃🎅 But with all the festivities, holiday parties, and tempting treats that come our way, it can be a challenge to keep our health and wellness goals on track. The good news is that we've got you covered in our latest episode of the "Keep the Weight Off Podcast." 🎙 In this episode, Dr. Angela and Marchelle share some fantastic strategies and insights to help you navigate the holiday season without gaining weight. They discuss: ✨ The importance of a positive mindset and mindful choices. ✨ How to plan ahead for holiday gatherings. ✨ Tips for savoring each bite and making deliberate choices. ✨ Managing alcohol consumption and staying active. ✨ Coping with holiday stress and emotional eating. And if you're serious about taking control of your health and weight, consider Dr. Angela’s Empowered Weight Loss membership. You'll learn all the essential skills to not only shed those extra pounds but also keep them off for good. Join the journey at LINK (). Stay tuned for more exciting episodes as we continue on our journey to empower you to achieve your health and wellness goals. Wishing you a joyful and healthy holiday season ahead! 🌟🌲 Episode Highlights: (07:37) First and foremost, it's important to approach the holidays with a positive mindset; it really does all begin in your head, in your thoughts. For example: are you feeling nervous and scared and worried about how you're going to handle all the temptations? Are you feeling confident and competent? What thoughts come up naturally for you? (13:40) If you're asked to bring something, bring something special but that's also healthy. For example, I love to make deviled eggs, people love deviled eggs. You can make them really decorative and pretty. It takes a little extra effort so they do feel special. (16:49) Remember to stay active during the holiday season. I know that it's a little bit more challenging because the days are shorter and it's darker and we have this natural tendency to want to hunker down. But what I've discovered is that regular exercise will really help keep you focused and on track. So try your best not to use holiday busyness as an excuse to skip your regular exercise.
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The Arrival Fallacy
11/08/2023
The Arrival Fallacy
For more details on this podcast visit: In this episode, we are breaking down the Arrival Fallacy, specifically in the context of weight loss. You'll discover what this intriguing phenomenon is and how it can impact your journey to a healthier you. But that's not all; we’ll also provide you with valuable insights and strategies to help you overcome the Arrival Fallacy and maintain your hard-earned progress. Here's a sneak peek of what you can expect to learn: 🌟 Understanding the Arrival Fallacy: What is it, and why does it affect us? 🌟 The Hollywood Connection: Learn how even celebrities can fall prey to this trap. 🌟 Unrealistic Expectations: Discover why reaching your goal weight doesn't guarantee eternal happiness. 🌟 Maintaining Your Progress: Explore the challenges of post-goal weight maintenance. 🌟 Identity Crisis: How tying your identity to your weight loss journey can pose a challenge. 🌟 Strategies to Avoid the Arrival Fallacy: Practical tips to keep you on track. Join us on this insightful journey as we uncover the secrets to a happier and healthier life beyond the scale. Our personal anecdotes and expert advice will inspire and empower you to achieve lasting success on your weight loss journey. Don't forget to rate, review, and subscribe to our podcast to stay up-to-date with our latest episodes. And, of course, share this episode with friends and family who might find it helpful! Stay motivated, stay healthy, and keep the weight off! 🌟 Episode Highlights: (02:40) What is the arrival fallacy? It is the mistaken belief that achieving a specific goal, like reaching your goal weight for example, is going to bring everlasting happiness and fulfillment. It's the idea that everything is magically going to fall into place once you've arrived at your goal weight. (08:44) The arrival fallacy can make maintenance more challenging; many people find it difficult to maintain their weight loss once they've achieved their goal and think about why. You've been focused on this goal for months, and the motivation that comes with striving toward a goal will be gone once you've reached the goal, so without that motivation, it's really easy to slip back into old habits. (10:52) What do we do to avoid falling victim to this psychological thing that happens to us? Here are some strategies: The first one is to set some new goals, next is to try to stay focused on the process (12:22), build yourself a support system (14:31), and always practice self-compassion (16:12).
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Obesity is a Disease: Highlights from the OMA Conference
11/01/2023
Obesity is a Disease: Highlights from the OMA Conference
For more details on this podcast visit: In this riveting episode of the Keep the Weight Off podcast, Marchelle and I bring you exclusive insights from the Fall Conference of the Obesity Medicine Association, held in sunny San Antonio, Texas this past weekend. In this episode, I share her firsthand experiences from the conference, revealing groundbreaking information that's so fresh it hasn't even hit the presses yet. Here's a sneak peek of what we discuss: 🧠 Obesity Unveiled: Gain a deeper understanding of obesity as a complex metabolic disease that goes beyond weight gain. Discover why it's crucial to address its many physical ramifications. 🍩 Temptations and Willpower: Learn how social temptations to indulge in sugary treats can't be avoided, even at an Obesity Medicine conference! Shocking!! 🔬Cutting-Edge Insights: Dive into the latest research findings and treatments for obesity, including exciting developments in 3rd generation drugs like Wegovy and Mounjaro. ❤️ Mental Health Matters: Explore the intricate relationship between obesity and mental health, with a focus on eating disorders and their often-overlooked prevalence. 🩺 Liver Disease Link: Discover the surprising connection between obesity, non-alcoholic fatty liver disease, and heart disease mortality rates. 👂 Don't miss this opportunity to expand your knowledge and make a positive change in your life! Remember, obesity is a disease, and everyone deserves the best possible treatment. If you're ready to take control of your health journey, consider Dr. Angela's "How to Get Rid of Belly Fat" course or join the Empowered Weight Loss membership. Get started at . Thank you for being part of our community. Together, we can conquer the misconceptions surrounding obesity and pave the way for healthier lives. Stay tuned and stay empowered! Episode Highlights: (05:21) I want to explain a little bit about what it means that obesity is a disease because most of our medical colleagues still don't understand this. Most people think obesity is a failure of willpower, that we just eat too much and we don't exercise enough. The diet and fitness industry has perpetuated this myth that this is a character flaw that can be solved with diet and exercise, and this really couldn't be further from the truth; this is no character flaw, this is a disease. That results in massive hunger and cravings. There is a neural hormonal derangement in the brain's appetite regulation system. (13:28) What I want everyone listening to this podcast to understand is that obesity is a chronic, which means long-lasting, progressive, relapsing disease. What this means is that once you have it, you're always going to have it, it’s not going to go away. You can get it under really good control, you can stop the weight gain, you can lose weight, but you might have relapses. If you don't get it under control, it will get worse over time. So, whatever you do to get it under control, you have to keep doing it. (22:56) We had a great talk on liver disease; nonalcoholic fatty liver disease is a very common complication of obesity. The number one cause of death for someone who has liver disease is actually heart disease. The reason is that the liver manages our cholesterol metabolism and when that's not functioning correctly, we develop cholesterol buildup in our arteries and we end up with the plaques that cause heart disease. The prevalence of liver disease is very, very high. About 30% of adults have it, and it even affects children, which I was shocked to find out. About 13 to 14% of children have evidence that their livers are struggling, and this puts them at increased risk for heart attacks at a very young age.
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Uncovering the Sleep-Weight Connection
10/26/2023
Uncovering the Sleep-Weight Connection
For more details on this podcast visit: Today, we're diving deep into a topic that's often overlooked but plays a CRUCIAL role in your weight management journey – SLEEP 😴. Because here's the truth: if you're not sleeping well, you can't lose weight effectively. Let's talk about why! 🌙 🌟 Highlights from the Episode 🌟 🧠 The Science of Sleep: Discover the fascinating intricacies of sleep cycles, stages, and why they matter for your health. Did you know sleep isn't just rest? It's a complex process! 💤 🕰️ Recommended Sleep Duration: Find out how much sleep you need for optimal functioning and weight management. Hint: it's not a one-size-fits-all deal! 🌌 🚫 Consequences of Sleep Deprivation: Learn how chronic sleep deprivation can lead to weight gain, obesity, and a host of other health issues. It's not just about feeling tired; it affects your whole life! 😴 🍔 The Hunger Connection: Understand why lack of sleep makes you crave high-calorie, carb-loaded foods, and how it messes with your brain's reward centers. 🍕 💡 Practical Tips for Better Sleep: Get expert advice on establishing a consistent sleep schedule, creating a relaxing bedtime routine, limiting screen time, and more! Implement these tips to prioritize your sleep and supercharge your weight loss journey. 💤 🔊 Manage Noise: If noise is keeping you up, learn how to tackle it with earplugs or a white noise machine. And remember, snoring could be a sign of sleep apnea – it's essential to address it! We're here to support you on your path to better sleep, improved health, and lasting weight loss. Don't miss this episode! Remember, a good night's sleep isn't just essential for your overall well-being; it's also a POWERFUL tool in your journey to lasting weight loss! 💪 Got questions or feedback? Reach out to us at [email protected]. We love hearing from you! Episode Highlights: (07:49) There are three stages of sleep and these stages make up a sleep cycle. Each cycle is typically about 90 minutes long. There's light sleep, a stage where you're easily awakened, and you're just sort of starting to relax, get your heart rates coming down, etc. The next stage is deep sleep, and this is the stage where your body actually does most of its physical repair and growth, and it's associated with feeling well-rested and refreshed when you wake up. Then, the last stage is called REM sleep (rapid eye movement), this is when most of our dreaming occurs and this stage of sleep is also essential for cognitive functions. (14:22) It's really awful for us to be missing sleep or to struggle with poor quality sleep; chronic sleep deprivation can have a wide range of negative consequences on both physical and mental health. So first off is weight gain and obesity and this is because insufficient sleep can disrupt hormones like Leptin which tells our brains that we are full and that we have enough fat and so we're not getting enough of that and it increases ghrelin, which is a hunger hormone. So, there's an increased appetite, and there's cravings for high-calorie foods. So your body feels hungrier more often and doesn't know when to stop eating. (20:28) It turns out that sleep-deprived people have a stronger reward response to food, with more desire for junk, and people who don't get enough sleep have higher activation of the reward centers in response to food cues. So if you don't get enough sleep, it's like your brain gets turned on times 10 when it sees a donut.
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The Power of Good Questions
10/18/2023
The Power of Good Questions
For more details on this podcast visit: We're back with another exciting episode that's going to change the way you approach your weight loss journey. In this episode, Dr. Angela and Marchelle dive deep into the power of questions and how they can be a game-changer for your success. 🚀 Here's a sneak peek of what you'll learn: 🤔 Understand how the questions you ask yourself can either hinder or propel your progress. 🙅♀️ Learn why questions like "Why can't I lose weight?" are counterproductive and what to ask instead. 💡 Gain insights into reframing your questions to focus on solutions rather than limitations. 🌟 Get inspired to start your day with powerful questions that set a positive tone for your weight loss journey. Remember, the questions you ask yourself can be the key to unlocking your full potential on your weight loss journey. Don't miss out on this valuable insight! If you enjoyed this episode, please subscribe, leave a review, and share it with your friends and family. We love hearing from you, so if you have any questions or topics you'd like us to explore in future episodes, don't hesitate to reach out. Stay positive, stay curious, and keep the weight off! 🌟 Episode Highlights: (07:51) My mentor, Dr. Rader, told me that as obesity doctors, 20% of what we do is medicine and 80% of what we do is coaching. So after 16 years at this, I can tell you he's absolutely correct; 80% of your success is dependent on how you think about this. And this is why I decided to get certified as a life coach, along with all the training in obesity medicine that I have. (12:05) It turns out that “Why can't I lose weight” is actually a terrible question. Instead, let's reframe it to a more helpful question for our brain. How about “What can I do to make weight loss easier?” Now we have our brain searching for ways to make things easier. (20:16) Our main takeaway today is that the questions that we ask ourselves can either hold us back, or propel us forward on our weight loss journey. By asking the right questions, we can shift our focus from problems to solutions, and that's where real progress will happen.
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Taking Back Control: The Power of Planning
10/11/2023
Taking Back Control: The Power of Planning
For more details on this podcast visit: In this episode, Dr. Angela and Marchelle take a nostalgic look back at how our society has evolved over the decades, touching on changes in communication and the monumental transformation of our food culture. 🕰️📡🍔 Here's a sneak peek of what you'll learn: 🍽️ The Evolution of Food: From homemade meals to factory-made convenience, explore how our eating habits have shifted. 🌭 The Rise of Processed Foods: Dive into the impact of cheap, addictive, and heavily marketed factory-made foods on our health and preferences. 🏃 Balancing Act: Understand the challenges many face when trying to prioritize whole foods in a fast-paced world. 📋 The Power of Planning: Discover why planning is the key to taking back control of your food choices and nourishing your body. 🥘 Creating Your Own Menu: Pretend you're your own food marketer and design delicious, ready-to-go meals that prioritize your health and happiness. Remember, you have the power to take control of your food choices and create a healthier, happier you. Don't let the food industry do the planning for you – YOU do the planning for YOU! And if you're looking for an extra boost in your meal planning journey, consider joining us in Empowered Weight Loss, where you'll gain access to 26 weeks of preplanned menus and so much more. 🍏🍽️ Episode Highlights: (11:33) The big secret and the most important thing that you can do is to plan ahead. For almost all of us, the food marketers and food scientists are doing all of our planning for us. They're planning exactly what to provide for us when we're hungry and we're tired and we haven't done any planning of our own. (13:20) The most important thing that you can do if you want to be a healthy, vibrant person is to take some of that power back. Don't let them do the planning for you. You do the planning for you. So pretend you're a food marketer for yourself. So think about how your life goes. If you had your best interest at heart, and you wanted a delicious meal that was ready to go, what would you create for yourself? I think the more you can put all of this on autopilot, the better. (18:57) One of the benefits of joining us in the Empowered Weight Loss Membership is that we have already pre-planned 26 weeks worth of meals, and we have the grocery list already, and we have a prep guide. All you have to do is buy the groceries, and then you follow the prep guide and your meals are ready 5 nights a week.
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Unpacking FOMO
10/04/2023
Unpacking FOMO
For more details on this podcast visit: Get ready for an exciting new episode of the Keep the Weight Off Podcast! This week, we're diving deep into a topic that affects us all, especially on our weight loss journeys: FOMO, or the Fear of Missing Out. 🤔 In today's episode, you're in for a treat! Here's what you'll uncover: 🔍 What exactly is FOMO and where does it come from? 💥 How decisions made from this mindset can sabotage your long-term goals. 🚀 Strategies to conquer the grip of FOMO and its close relative, NOLO (You Only Live Once). Understanding these mental constructs that often accompany FOMO and YOLO mentalities can supercharge your ability to make choices that truly serve your journey toward a healthy, vibrant body that you'll be proud of! 🌟 Stay empowered, stay healthy, and we'll catch you next week for even more mind-blowing discussions! Episode Highlights: (06:43) FOMO and YOLO are mental constructs that come from a place of scarcity. Brene Brown said, "Fear of missing out is what happens when scarcity slams into shame". (11:44) We have primitive brains, and our primitive brains know that it's important that we are members of a group or a tribe in order to survive because in primitive times, you couldn't really survive on your own. So being a member, and following the group norms is really important to your primitive brain. Your primitive brain does actually sense danger in the concept of going against group norms... but there's no real danger here, it’s just a mental construct that our brains have made up in order to get us to indulge. (14:34) To overcome the lies of FOMO (fear of missing out), and YOLO (you only live once), Elizabeth Benton recommends that we stop thinking in incomplete sentences and start to think more completely. FOMO and YOLO are incomplete truths, so we need to know the complete truth in order to make better decisions. We do this by asking ourselves better questions, and Elizabeth is great at having us ask questions: what is it that we're actually afraid to lose? What do we fear missing out on? What will more add to your life?
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Sugar Season Survival Guide: Navigating the Sweet Temptations of Fall and Beyond
09/27/2023
Sugar Season Survival Guide: Navigating the Sweet Temptations of Fall and Beyond
For more details on this podcast visit: As we step into the enchanting yet challenging "Sugar Season," Marchelle and I delve into the deliberate strategies employed by the food and beverage industry to tempt us during the upcoming months. From pumpkin spice lattes to Halloween treats, Thanksgiving feasts to Valentine's Day chocolates, we uncover the marketing tactics designed to trigger our cravings… and offer valuable insights into how to resist these temptations. In this episode, you'll discover: 🛡️ How to protect yourself from sugar binges during the 7-8 month "Sugar Season." 🧠 Insights into why the struggle with weight isn't your fault. 🎃 Creative alternatives to sugary Halloween treats that kids will love. ⚕️ The health implications of excessive sugar consumption. 🌟 Strategies to navigate the temptation-filled holiday season with ease. Don't let “Sugar Season" take control of your health and wellness journey! Tune in to this insightful episode and equip yourself with the knowledge needed to make informed choices. If you enjoy the podcast, we kindly request your support in spreading the word! Leave us a rating and review on iTunes to help others discover this vital information and take charge of their health. Thank you for being a part of the Keep the Weight Off Podcast community. We appreciate your continued support! Stay tuned, stay healthy, and enjoy the upcoming "Sugar Season" with confidence! FARE: Episode Highlights: (03:21) With the dreary weather coming back to the Pacific Northwest, it's that time of year again, I call it “sugar season”. What I'm talking about here is a deliberate attempt by the food and beverage industry to get us to indulge as the weather starts to get icky, we’re really kind of starting to hunker down, and we naturally start to want to eat more and the food industry takes full advantage of this in their marketing tactics. (11:35) We certainly don't want to take all the fun out of Halloween so let's think about what we can do instead. Maybe you can give some other sort of little treats instead of candy, for example; kids love bendable pencils, silly straws, temporary tattoos, bracelets, etc. Be creative, there are lots of little things available at the dollar store besides the candy. (13:53) I want you, our listeners, to feel good about letting go of the sugary treats on Halloween, and here’s why you can: The first thing is you get sugar season started the right way, send a message to yourself that you're not going to buy into this deliberate effort by the food industry to sell junk food for the next six to seven months. The second thing is you're going to be on the leading edge of preventing diabetes. The third thing is that you get to make sure that your house is not filled with temptation.
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