habit

Episode Overview

Have you ever wondered how many meals a day is best for fat loss? In today’s bite-sized Q+A, we answer this common question as well as have a discussion about what actually works for fat loss, for the long term.

If you’re ready to start your weight loss journey, do not miss your chance to join Balance365 Coaching! We open enrollment on March 18th. Join the waitlist now and get priority access before the general public AND save $199!

Key Points

• Does meal frequency matter for fat loss?
• What actually works for fat loss in the long term

Related Content

• Episode 303: Q+A – Why Can’t I Stop Thinking About Food?
• Episode 262: Q+A – I’m Doing Everything But Still Not Losing Weight

Transcript

Download a copy of this episode's transcript here.

In today's uplifting episode of 7 Good Minutes, we delve into the transformative practice of Positive Thinking and Building a Habit of Optimism.

Discover the profound impact that nurturing a positive outlook can have on your life, from enhancing mental health to improving relationships and achieving personal goals.

Join us as we share actionable strategies and insights on how to cultivate a mindset that embraces optimism, even in the face of challenges.

Learn practical steps to integrate positivity into your daily routine, turning it into a sustainable habit that fuels your journey towards a happier, more fulfilled life.

Whether you're looking to overcome negativity, foster resilience, or simply inject more joy into your days, this episode is your guide to embracing the power of positivity.

Tune in and start building your habit of optimism today.

Don't forget to subscribe, rate, and share it with a friend or two!

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Episode Overview

If you’ve ever felt a pang of guilt when serving fast food to your kids, this episode is for you. Jen and Annie are both mothers and understand the importance of unpacking the complicated topics of parenting, nutrition, and perfectionism. Join us to explore this topic in today’s Q+A episode, finding peace with your family’s food choices.

Don’t forget to join us in our free Facebook group where we answer your questions live! Find us here: Weight Loss Without Restriction.

Key Points

• Annie and Jen share their past struggles with feeding their family fast food
• How to work through feelings of guilt and shame about fast food

Related Content

• Episode 301: Q+A – Our Opinion of Fat-Free Foods
• Episode 246: Q+A – Struggling with “Bad Foods” and Self-Sabotage After Stepping on the Scale

Transcript

Download a copy of this episode's transcript here.

Episode Overview

In this clip from a live Q+A, we answer a question from a woman in our audience who asked, “what made weight loss ‘click’ for each of you?” This is a topic we could talk about for hours, but in this short episode, we list the most influential shifts that impacted each of our weight loss journeys. Will we share something that will “click” for you, too? Listen to find out!

If you want us to answer your burning questions, join our free Facebook group, Weight Loss Without Restriction.

Key Points

• Annie shares how she had to learn how to behave in a way that was trustworthy
• Jen shares how she stopped seeing exercise and nutrition as weight-loss tools
• How Jen and Annies’ stories are two ends of a spectrum when it comes to self-care

Mentions

• Weight Loss Without Restriction Facebook Group

Related Content

• Episode 262: Q+A – I’m Doing Everything But Still Not Losing Weight
• Episode 257: Q+A – Untangling the Relationship Between Exercise and Calories

Transcript

Download a copy of this episode's transcript here.

Episode Overview

Despite our best intentions, humans are notorious for underestimating how much we eat. It’s not necessarily bad; just human nature. And we know this can be especially frustrating for those of us who are on a weight loss journey, but the scale refuses to budge.

The reality is that accurately assessing our food intake can be challenging for a number of reasons. Join us as we bring some awareness to the top three sneaky reasons we see our members underreporting what they eat, so you can make some of your own adjustments as needed!

On that note, our life-changing nutrition coaching program opens in just a few days. Add your name to the waitlist and you’ll have access to spots 24 hours before the general public. Join the waitlist right here.

Key Points

• Why it can be helpful to create more awareness around our eating habits
• The main three reasons why we underreport eating
• How to make adjustments to your eating habits for better awareness

Related Content

• Episode 301: Q+A – Our Opinion of Fat-Free Foods
• Episode 157: Can I Lose Weight While Eating Like A Normal Person?

Transcript

Download a copy of this episode's transcript here.

Episode Overview

Today we’re bringing back an incredibly popular episode that deserves your attention, even if you’ve heard it before. Do you ever feel like you’re sleepwalking through your life? We work with so many women who don’t know what they want or why they want it. They are subconsciously going through the motions of life, pursuing what they “should” want - not what they actually want.

In this reshared episode, we provide you with some tough questions to ask yourself so you can start defining what it is you truly want so you can go out and get it for yourself. Come listen, and don’t forget the tissues.

If you’re moved by this episode and considering making some changes to live a life you WANT, get on our waitlist now. Our world-class coaches are ready and waiting to help you get there! Don’t wait! Coaching opens to the waitlist in January. We’ll see you on the other side.

Key Points

• What it means to say “women are sleeping”
• Common signs that someone is asleep
• How Jen and Annie discovered when they were asleep
• Ways you can close the divide between where you are and who you want to be

Mentions

• Women Who Run with Wolves, by Clarissa Pinkola Estés
• Untamed, by Glennon Doyle

Related Content

• Episode 236: Divorce, Dating, and Body Image
• Episode 94: Does Losing Weight Make You A Bad Feminist? With Maggie Anderson

Transcript

Download a copy of this episode's transcript here.

Episode Overview

Today, we’re tackling a fantastic question from one of our listeners: "Why do I think about food all day?" In this short episode, we get right to the point. We break down the four most common reasons why we see women caught in an endless loop of food thoughts and how to break free. Enjoy!

If you love our Q+As, just wait until you work with us! Join our waitlist today to get personalized coaching from our world-class coaches. Enrollment opens soon! Sign up here.

Key Points

• Annie and Jen share their experiences of obsessively thinking about food
• Four main reasons why women can’t stop thinking about food and what to do about it

Related Content

• Episode 178: Three Reasons You Can’t Eat Just One
• Episode 140: The Minnesota Starvation Experiment: What You Need To Know
• Balanced Meal Guide

Transcript

Download a copy of this episode's transcript here.

Episode Overview

Today we’re answering a question from an insightful and honest listener that we know will feel relatable. She asked us why does she continually return to a weight loss program that’s NEVER produced any long-term results for her. Our surprising answer? Tune in to find out!

If you’re tired of the endless cycle of dieting and ready to cut through the BS, don't miss our FREE 3-part series, "Cut the Crap: How to Simplify Weight Loss and Get Out of Your Own Way." Learn why overcomplicated perfectionist diet plans are killing your results. Register here for free.

Key Points

• The appeal of weight loss programs, even when they fail us
• Why we get caught up in the cycle
• How to break free from diet failure after diet failure

Related Content

• Episode 203: The Difference Between Diets And Habits
• Episode 194: How Nancy Ditched Dieting And Lost 40lbs With Balance365

Transcript

Download a copy of this episode's transcript here.

Episode Overview

Welcome back to another Q+A episode! Today, we’re answering the question from a community member who is experiencing a weight loss plateau. She asks: “What is your opinion on fat-free or low-fat foods?”

As with any dietary advice, what is beneficial and appropriate depends on how it aligns with your individual goals. Listen now to learn how this can impact your journey!

If you’re seeking more balance in your meals, we recommend downloading our free Balanced Meal Guide. This guide provides a detailed breakdown of how to create more balanced, satisfying meals and minimize your hunger and cravings. Download the guide today!

Key Points

• Some context behind our recommendations
• Are fat-free/low-fat foods a helpful tool or not?
• How you can determine negotiables and non-negotiables in your eating habits
• How to create satisfying swaps with an all-or-something mindset

Mentions

• Balance365 Balanced Meal Guide

Related Content

• Episode 245: Tracking Weight, Steps, & Food: When It Hurts, When It Helps (Reshare)
• Episode 177: Why Food Freedom Isn’t Working For You

Transcript

Download a copy of this episode's transcript here.

Episode Overview

Today, we’re celebrating the end of the year AND reaching our 300th episode! Join us as we look back on our highlights of the last hundred episodes. We’ll share our favorite clips and why they’ve been the most impactful for us. (Fun fact: we chose different clips for different reasons, both very personal to each of us!) Enjoy!

If you’ve benefited from listening to our podcast, we’d LOVE if you would leave us a review on Apple podcasts. It helps boost our visibility, which means we can help support and empower more women like you!

Key Points

• Jen and Annie share their favorite clips from the past 100 episodes

Mentions

• Episode 274: Menopause Nutrition Considerations with Dietitians Hillary Wright & Elizabeth Ward
• Episode 243: Member Spotlight – How Erica Learned True Self Care (and Lost 75lbs!)
• Episode 269: How to Talk to Your Partner About Your Weight Loss Goals
• Episode 260: 5 Thoughts About Women and Weight

Related Content

• Episode 200: You’ve Been Bingeing For A Month Straight… Now What (Reshare)
• Episode 252: Jen and Annie’s Highs and Lows of 2022
• Episode 280: Personal + Professional Updates from Jen and Annie

Transcript

Download a copy of this episode's transcript here.

Episode Overview

In today’s episode, Jen and Annie are talking about addressing recurring patterns in our lives, specifically the dreaded December hustle and all the stress that comes with it. If you’re someone who feels like December hits you like a tidal wave and you don’t come up for air until January, this episode is for you.

Here's the thing: December returns every year. If we desire a different outcome, we have to commit to changing how we navigate it.

Today’s episode is going to provide you with a practical perspective and framework for making mindful decisions during recurring high-stress times in your life. We understand that many of these commitments are important to you, and it is our philosophy that health and wellness should complement your life, not complicate it. So let’s dive in!

If you have questions or feedback, drop us a DM on social media. Both Annie and Jen love chatting with the Balance365 community. You can find them both on Instagram. Annie is at @annie.brees, and Jen is at @msjennifercampbell.

Key Points

• Identifying common annual patterns in our lives
• How to prepare and manage your habits during high-stress times
• Why it’s important to nail down your negotiables and non-negotiables

Mentions

• Annie’s IG account, @annie.brees
• Jen’s IG account, @msjennifercampbell

Related Content

• Episode 197: 5 Holiday Weight Gain Facts You Need To Know
• Episode 146: Can You Lose Weight During The Holidays?

Transcript

Download a copy of this episode's transcript here.

Episode Overview

Meet Allison, a 51-year-old woman who, like many of our listeners, struggled with diets for most of her adult life. However, when she joined Balance365, everything changed. She realized she could achieve weight loss without restrictive diets but it would require her to take radical responsibility for her thoughts, feelings, and actions.

Now Allison embodies a sense of control, confidence, and inner peace, and she’s lost 30lbs, too! Listen now to learn about her inspiring journey to reshape her relationship with food, health, and weight loss.

In this episode, you might discover some striking similarities to your own experience. And just like Allison, you too could find the transformation you’re looking for inside Balance365. Want to find out? We open our doors in the New Year. Click here to join our waitlist so you don’t miss out on this life-changing opportunity!

Key Points

• Allison shares her history of restrictive dieting
• Why Allison chose to join Balance365
• Allison shares some epiphanies from inside Balance365 that helped her start making healthier decisions, including reducing her alcohol consumption

Related Content

• Episode 213: How Meg Gave Herself The Gift Of Health At 50
• Episode 166: How Jasmine Learned To Trust In Herself + Her 50lb Weight Loss Story

Transcript

Download a copy of this episode's transcript here.

Episode Overview

Welcome back to another Balance365 coaching session! This time, Annie is in the spotlight to discuss a recent surge in her sweet treat consumption. Annie started this session unsure if this was even something she wanted to change– and that’s fine! This is a stage of change called ambivalence, and it’s where many of our members are when seeking coaching. In today’s session, Annie asked Jen to help her figure out why she was indulging more frequently and if she wanted to do anything about it.

Join Annie and Jen for this candid chat as they hone in on Annie’s cravings and uncover what's really going on underneath it all.

For the past couple of weeks, we’ve given you a small taste of what it’s like inside Balance365. Loving what you hear? Don’t miss your chance to work with us! Get your name on our waitlist today so you can access your spot 24 hours early and save $199.

Key Points

• Annie shares her current struggle with sweets
• Digging into why Annie is struggling with her cravings
• Jen offers some tools and strategies for Annie to use in the evenings

Mentions

• Episode 294: Coaching Sessions – Exploring Jen’s Resistance to Exercise

Related Content

• Episode 282: 3 Essential Body Image Shifts with Therapist Phaedra Gryz
• Episode 271: How Emily Slowed Down, Healed Her Relationship with Food, and Lost 40lbs

Transcript

Download a copy of this episode’s transcript here.

In this episode I explain why committing to get off social media, then going back, and blaming yourself for your lack of willpower is pointless. It’s not your fault and you’ll know why when you listen.

The books that inspired me and tell the truth about social media addiction:

1. Digital Minimalism by Cal Newport

2. Stolen Focus by Johann Hari

My earlier episode on the pod: Why I Quit Social Media

Struggling on social media? Book a 60-minute Single Session to help unpack your fears and insecurities around leaving social.

 

Episode Overview

Meet Liz Applegate, a member-turned-coach at Balance365. Like many women we meet, Liz felt she had achieved a lot in her life (and was even a coach herself) but still struggled to make progress with her health and wellness commitments. When she found Balance365 everything changed.

Liz’s story is a powerful testament to how coaching can transform lives. In this episode, you’ll hear Liz's insights on aging and midlife, as well as her experience as a former member and now a coach. You’ll also learn the key to her to losing 50lbs and how she integrated weight loss medications into her path to success.

We hope you love listening to Liz’s story and are as inspired as we are. And when you’re ready for world-class nutrition and wellness coaching from women who have been where you are, get on our waitlist. Enrollment to Balance365 opens January 22nd. See you there!

Key Points

• Learn about Liz and her take on aging in today’s culture
• Why Liz joined Balance365 coaching
• Liz’s experience with GLP-1 weight loss medication
• How Liz’s life has changed since becoming a member and a coach

Mentions

• Liz’s Midlife Shmidlife podcast
• Cut the Crap workshop

Related Content

• Episode 274: Menopause Nutrition Considerations with Dietitians Hillary Wright & Elizabeth Ward
• Episode 145: Menopause – Weight Loss, Wellness, And Learning To Thrive

Transcript

Download a copy of this episode’s transcript here.

Episode Overview

Following last week's theme of simplifying nutritious eating, we’re back on the podcast this week to discuss how to marry convenience foods with more nutritious choices.

Last week, we challenged the belief that healthy eating requires meals to be prepared from scratch. Today we're debunking that myth further. Whether you cook regularly like Jen or would prefer to skip the kitchen like Annie, time is of the essence for us all. Tune in as we reveal our strategies for embracing nutritious foods without spending endless hours in the kitchen.

If you're new to Balance365 and curious about the buzz around balanced meals, grab our free balanced plate guide. Click here to discover what it's all about!

Key Points

• Where people struggle the most
• Improving food vs. improving meals
• Our favorite tips and tricks to quickly build balanced plates

Mentions

• Episode 291: 6 Mindset Shifts That Make Nutritious Eating Easier

Related Content

• Episode 151: How To Curate Your Environment For Weight Loss Success
• Episode 275: 5 Tips to Get More Fruits and Vegetables into Your Diet

Transcript

Download a copy of this episode’s transcript here.

Episode Overview

Nutritious eating requires effort. But so often the way people think about nutritious eating is exactly what’s standing in their way of them following through with their commitment to do it. In today’s episode, Annie and Jen discuss the link between a person’s mindset and their ability to consistently eat more nutritiously. Get ready to explore the power of transforming your thoughts, feelings, and beliefs about healthy eating.

Before you hit play, make sure to register for our free, on-demand workshop, Cut the Crap: How to Simplify Weight Loss and Get Out of Your Own Way! This workshop has changed how thousands of women around the world approach health, wellness, and weight loss. Register here to get started.

Key Points

• What is nutritious eating?
• What holds people back from eating more nutritiously?
• The key mindset shifts that can lead to more nutritious eating

Related Content

• Episode 151: How To Curate Your Environment For Weight Loss Success
• Episode 275: 5 Tips to Get More Fruits and Vegetables into Your Diet

Transcript

Download a copy of this episode’s transcript here.

Episode Overview

Today we're answering a frequently asked question: "How is Balance365 different from Intuitive Eating?" There are some similarities but there are also some important distinctions. In this episode, we’ll discuss the three primary differences that set the Balance365 philosophy apart from Intuitive Eating. Get ready to explore the complexities, gain some valuable insights into each approach, and learn what feels like a better fit for you!

If you’ve gained value from our podcast, just wait until you work with us! The waitlist for Balance365 Coaching is now open. Sign up right here to add your name to our obligation-free waitlist. You’ll get access to spots 24 hours before the general public and we’ll waive the $199 join fee!

Key Points

• A brief history of Intuitive Eating
• Intuitive Eating vs. eating intuitively
• The differences between Balance365 and Intuitive Eating

Mentions

• Intuitive Eating: A Revolutionary Anti-Diet Approach

Related Content

• Episode 253: Katie’s Shift From Intuitive Eating to Balance365, Finding Peace, & Losing 20lbs
• Episode 177: Why Food Freedom Isn’t Working For You

Transcript

Download a copy of this episode’s transcript here.

Episode Overview

When you quit dieting, you may find yourself riding waves of emotions you didn’t expect. In today’s solo podcast episode, Jen is going to discuss the experience so many women are having: riding waves of grief.

We know this sounds dramatic, but letting go of fad diets and the belief there is a “fast fix” for your struggles means challenging a whole belief system. It can come with leaving behind a whole community or letting go of part of your identity. It can be socially isolating. It can leave you feeling confused and lost.

We made this episode so you’ll know you’re not alone. We've been there, and many of our members have, too. Come explore this journey with us.

If you want to continue this journey together, Balance365 opens in under 3 weeks! Join our waitlist today and you'll receive access to spots 24 hours before the general public, plus we'll waive the $199 join fee. Secure your waitlist spot today!

Key Points

• About the 5 stages of grief
• Jen’s process of quitting dieting
• How Jen navigated each stage

Related Content

• Episode 131: What To Expect When You Quit Dieting
• Episode 264: 5 Common Beginner Mistakes

Transcript

Download a copy of this episode’s transcript here.

Episode Overview

Recently, a woman in our free Facebook group asked if weight gain is inevitable as you age. In this episode, we dive into the latest science around metabolism and aging. Our primary focus: Does the metabolism truly slow down as we age? And, is weight gain an unavoidable consequence of getting older? Join us as we explore these questions, share our own experiences, and uncover the truth behind the relationship between metabolism and the aging process.

In just one month, the doors to Balance365 will open for enrollment! Sign up for the Balance365 waitlist and be the first to join our life-changing nutrition coaching program before we open to the public, and save $199! Click here to sign up.

Key Points

• What is metabolism?
• Does metabolism slow as you age?
• What studies say about metabolism and age
• What contributes to weight gain in midlife

Mentions

• Daily energy expenditure through the human life course study

Related Content

• Episode 168: Is It Really A Slow Metabolism?https://www.balance365.com/episode145/
• Episode 145: Menopause – Weight Loss, Wellness, And Learning To Thrive

Transcript

Download a copy of this episode’s transcript here.