weight

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.

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

We’ve got a super quick Q+A for you today that we know it'll strike a chord.

“How can I stop saying ‘screw it’ when I don’t feel like following through?”

Tune in to listen and learn what the “screw-its” are, why they tend to happen, and what you can do to manage them!

If you found today's discussion intriguing, consider joining us in our free Facebook group. There, we host live Q+As to answer your burning questions just like this one, and more! Join us here! We can’t wait to see you in the next live!

Key Points

• What are the “screw-its”
• The most common reasons people experience the “screw-it” mentality
• How to manage your thoughts when you don’t feel like following through

Related Content

• Episode 187: 3 Ways to Shift Your Mindset for Better Weight Loss
• Episode 256: Q+A – Weight Loss Answer Seekers vs. Problem Solvers

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 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

It’s time for another Member Spotlight! Today, you’ll meet Michelle, a remarkable woman, mother of three, and dedicated oncology nurse from New Hampshire.

Michelle's Balance365 journey started with a significant shift: learning to prioritize her needs amidst her demanding work and family life. Her journey has resulted in some incredible changes to her habits, which led to Michelle losing 30lbs.

Tune in to gain a deeper understanding of Michelle's inspiring mindset shifts and the positive changes that have led to her living a life she loves. Enjoy!

If you want to kickstart your weight loss journey, then it’s time to join Balance365. On January 22nd, our life-changing nutrition coaching program opens to the waitlist. Join the waitlist now for early access and save $199!

Key Points

• Michelle shares her struggles as a COVID nurse with a newborn
• How Michelle learned to prioritize her self-care with Balance365
• Michelle shares her astonishing mindset shifts and how she’s lost 30lbs

Related Content

• Episode 290: Member Spotlight – How a Strong Commitment to the Process Helped Michelle Lose 40lbs
• Episode 209: 5 Mindset Shifts We See In Our Successful Members
• Episode 261: Member Spotlight – How Lorraine Joyfully and Peacefully Lost 30lbs

Transcript

Download a copy of this episode's transcript here.

Big Budah and Pela are family, friends, and a whole ‘lot of fun. No jokes, just the craziest stories you’ll ever hear!

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.

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, in this solo episode, Annie reflects on why she believes she’s been successful with long-term weight loss while so many others have not. This episode isn't just about weight loss; it's about a journey of personal growth that includes mindset shifts, emotional well-being, and daily habits. As someone who has experienced both struggles and triumphs in behavior change, Annie shares her four most powerful strategies, giving you the keys to unlock real and lasting change.

By the end of this episode, you'll be equipped with practical tools to embark on your own transformational path. Let's dive in together to start embracing positive changes in every aspect of your life.

Key Points

• How Annie learned to stop lying to herself
• More information vs. more action
• Acknowledging personal responsibility and consequences
• Why letting time pass is so important

Related Content

• Episode 192: Weight Loss Nutrition: How Annie Lost 60lbs
• Episode 115: Cut The Crap: Tough Love From Jen & Annie

Transcript

Download a copy of this episode’s transcript here.

Episode Overview

Join us as we welcome body image therapist Phaedra Gryz back to the Balance365 Life podcast. Phaedra has been an integral part of Balance365's growth journey, starting with us as a nutrition coaching client and then transitioning to a coaching team member. Her candid and authentic approach to body image struggles, both from her personal experience and her work as a therapist, has resonated deeply with our community.

In this episode we discuss the top three recurring body image issues Phaedra sees coming up in coaching calls with our members. With her profound insights and practical strategies, we this episode helps you start navigating your own body image challenges with more ease.

Don’t forget our life-changing nutrition coaching program is opening for enrollment in September! Experience the same freedom, clarity, and sustainable results that countless others, including our own coaches like Phaedra, have achieved through Balance365. Click here to join the waitlist now.

Key Points

• Phaedra’s updates and journey to becoming a body image therapist
• A therapist’s take on body image
• The three most prevalent issues that Phaedra has encountered in her profession and how to work through them

Mentions

• Episode 149: Member Spotlight – How Phaedra’s Mindset Shift Led To A 30lb Weight Loss

Related Content

• Episode 129: How To Reconnect With Your Body After Dieting
• Episode 241: Q+A – Weekend Overeating, Nutrition for Picky Eaters, and Overcoming Body Image Issues

Transcript

Download a copy of this episode’s transcript here.

Episode Overview

It is not uncommon to experience intense feelings of overwhelm when you begin anything new, especially when approaching a weight loss journey. It can arise at any stage, but we often see it right at the beginning. While there is a genuine desire for change, the mere thought of starting can flood anyone with extreme thoughts and feelings that ultimately keep them feeling stuck (or even quitting entirely).

In today's podcast episode, we slow things down and walk you through the process of navigating feelings of overwhelm when you’re starting a weight loss journey. We hope you leave this episode with a new perspective and have some new tools for being able to take continued, consistent action.

While you’re here, do not miss our FREE 3-part workshop that is now available on-demand: Cut the Crap: How to Simplify Weight Loss and Get Out of Your Own Way. This short course cuts through the BS and shows you exactly how you can stop overcomplicating the process and start moving toward your goals. Sign up right now!

Key Points

• Your relationship with overwhelm
• Upstream vs. downstream problems
• Techniques we see in our successful members
• What do you need to manage overwhelm?

Mentions

• Episode 150: Weight Loss Simplified

Related Content

• Episode 178: Three Reasons You Can’t Eat Just One
• Episode 152: The Balance365 Fat Loss Formula

Transcript

Download a copy of this episode’s transcript here.

Episode Overview

Welcome to another episode of our popular "how-to" series, where we go beyond telling you what to eat, and show you HOW to make sustainable changes that stick! Today, we're taking on one of the biggest questions in nutrition: how to increase your protein intake. And we've got five tried and true tips that will help you meet your protein goals!

If you’re ready to change the way you approach health and wellness, don’t forget to check out our free workshop, Cut the Crap: How to Simplify Weight Loss and Get Out of Your Own Way. This workshop has transformed the lives of thousands of women around the world! Don't miss out - register now!

Key Points

• Why protein is important
• How to determine how much protein you need
• 5 tips to incorporate more protein into your diet
• How Jen and Annie meet their protein goals

Mentions

• Examine.com Protein Intake Calculator

Related Content

• Episode 215: Q+A – Protein, Satiety, Managing Cholesterol And More!
• Episode 268: The Trade-Offs of Fast Weight Loss

Transcript

Download a copy of this episode’s transcript here.

Episode Overview

Today we are joined by Dr. Chantel Prat, a cognitive neuroscientist and author of The Neuroscience of You. During our interview we discussed the science behind the all-too-common experience of knowing what to do but struggling to do it and why sleep and stress heavily impact your ability to follow through on your commitments. In this episode you’ll learn how to work WITH your brain instead of fighting against it!

At Balance365, our mission is to help women live a life of balance in their minds and bodies every day. If you’re ready to build nutrition and wellness habits that last and break free from self-sabotaging cycles, get on our coaching waitlist right here.

Key Points

• Learn about Dr. Chantel Prat and her work as a cognitive neuroscientist
• The horse and rider analogy
• How your environment can impact your behaviors
• How to rewire your brain to learn new habits and make them stick

Mentions

• Chantelprat.com

Related Content

• Episode 151: How To Curate Your Environment For Weight Loss Success
• Episode 164: How To Stop Weight Loss Self-Sabotage

Transcript

Download a copy of this episode’s transcript here.

Selecting a life partner is one of the most important decisions you will make in your life. This one decision can either bring happiness or help you learn lessons that will last you for a lifetime. At Juvanni I love to celebrate your milestones with anti-aging and rejuvenating treatments that will help you connect with your beauty in ways you never believed possible. These programs are meant to enhance the experience of your union with the one you selected to love.

Check out our Spring and Summer Juvanni protocols for your wedding and honeymoon!

Episode Overview

Today we’re going to be talking about the importance of cultivating a beginner’s mindset *even* when you think you’re an expert at something. This is a HUGE shift that can transform your behavior change journey. It might even be the key to getting yourself unstuck and on a path you’re excited about!

Both Jen and Annie have had to examine this area recently and know this is a crucial topic that women need to hear. Let’s do this!

On that note, what if you stopped passively listening to this podcast, believing that you “should” be able to do this on your own? Step into the arena with us! Get the structure, support, and accountability you need and deserve. Our coaching program opens up for enrollment again in May, and we would love to see you there. Hop on the waitlist right now.

Key Points

• What is a beginner’s mindset
• Why Annie and Jen have had to work on a beginner’s mindset recently
• Why a beginner’s mindset is important
• How to stop resisting and start cultivating a beginner’s mindset

Related Content

• Episode 235: 4 Tips to Get Back on Track
• Episode 238: New Here? How to Simplify Nutrition

Transcript

Download a copy of this episode’s transcript here.

Episode Overview

On this week’s episode we’re answering a question from our Facebook group. She says this, “nothing has been sustainable in the past, and I’m exhausted from the binge/restrict cycle. Where do you even start when it feels all-consuming?”

Today we’re going to give you some food for thought on how to successfully approach a weight loss journey, why it may feel so all-consuming for you, and how to reframe your thoughts about the whole process.

Enjoy!

If you have a question for us, we’d love to answer it live inside our free Facebook group! Click here to join.

Key Points

• Why you might feel overwhelmed when starting a weight loss journey
• Tips on how you can manage those feelings

Related Content

• Episode 152: The Balance365 Fat Loss Formula
• Episode 238: New Here? How to Simplify Nutrition

Transcript

Download a copy of this episode’s transcript here.

Episode Overview

We have another juicy Q+A episode for today! Each week, we live in our free Facebook group, Weight Loss Without Restriction, where you ask questions and we answer them!

The topics we tackle change from week to week, but this week we discussed:
- How to stop overeating on the weekends
- Better nutrition for picky eaters
- Tackling body image issues that arise when gaining weight

Before you go, be sure to check out our new 3 Steps to End Emotional Eating Mini Course, available for immediate access! This course will help you cut through the BS advice just like we do in our Q+A episodes and learn how to take back control of your cravings. Click here to check it out.

Key Points

• How to stop overeating on the weekends
• How to improve nutrition for picky eaters
• How to manage body image issues that arise when gaining weight

Related Content

• Episode 227: Q+A – How to Support a Friend’s Weight Loss Goals and Discussing Hunger Between Meals
• Episode 193: Why Can’t I Control Myself Around Carbs?
• Episode 171: 4 Reasons You Don’t Have Self-Control Around Food

Transcript

Download a copy of this episode’s transcript here.

Episode Overview

In our experience, the average person can benefit from understanding nutrition basics. We’re talking foundational nutritional habits.

Maybe you’re asking, “Why simple? Shouldn’t I overhaul everything for the best benefits?”

Because simple is *actionable.* By the end of this episode, you will walk away with a few key takeaways of nutritional guidelines that you can start exploring right away, no diet overhaul needed!

If you don’t want to do this on your own, we’ve got you covered. Our coaches would love to help you through this process in our Balance365 Coaching program. Get on our waitlist right here!

Key Points

• Why should we simplify nutrition?
• Two questions to ask yourself about your nutrition
• Nutrition science and basic guidelines
• How to move from disregulated eating to more regulated eating

Related Content

• Episode 192: Weight Loss Nutrition: How Annie Lost 60lbs
• Episode 137: Member Spotlight: How Megan Lost 45lbs With Balanced Nutrition + Self Care

Transcript

Download a copy of this episode’s transcript here.