The new year is often accompanied by self-judgment and ‘shoulds’ that make us feel horrible about ourselves. Instead of giving in to this global collective of exhaustion around wellness and the next diet trend, I invite you to embrace the new decade without the shame, blame and guilt cycle of societal standards.
Pushing Yourself To Wellness Harder Isn't Moving Your Health Ahead
You don’t have to get sucked into the crappy new year marketing of becoming a better you while making yourself miserable. Its time to stop feeling overwhelmed, confused or fed up with this pattern of expectations and energy focused around how you look instead of the intention you put into things.
Pushing yourself to wellness harder is not actually moving your health ahead if it is causing stress, anxiety, and shame. It all comes down to autonomy and listening to your internal voice of motivation, and this episode is all about providing you with the skills and mindset to do that.
Are you ready to stop putting pressure on Jan 1 and do things your own way? Share your mindset going into the new year with us in the comments on the episode page.
In This Episode
- Addressing the overwhelm surrounding wellness and high sensitivity (10:30)
- How to make decisions and show up for yourself anywhere on the spectrum (13:40)
- Why stressing out over healthy choices or wellness is making you less healthy (17:50)
- Strategies for dealing with society’s ‘should’s’ and other things to watch out for (18:30)
- Things that you can do if you are feeling the pressure of wellness’ing harder (20:14)
Quotes
“We get into these comparisons where we see other people doing things or we get that Jan 1 or whatever the significant date in the year is and we think ‘okay I am going to get my ass into gear’, which again is fine if it doesn’t cause you to lose your fucking mind over it, and that’s what I see happening very often” (9:52)
“I sense very strongly this collective overwhelm and stress and exhaustion about wellness and its a double-edged sword.” (12:34)
“Please stop running your life and putting that pressure on yourself. If it brings you joy and you absolutely love, that’s great.” (15:18)
“Food is not just macronutrients or calories to optimize. And I get that that can be helpful for some people at some times in their lives, however… stressing out about healthy changes or stressing out about wellness is doing the exact opposite of what you are trying to achieve, it is making you less well.” (18:07)
“Its autonomy, choice, freedom to make decisions, that’s what it really comes down to. So are you freely choosing this or are you doing it because somebody told you its the right way to do things?” (21:30)
Links
HTK 206: Energy Tips for Empaths
Intuitive Eating Group Coaching Waitlist
Small Steps Podcast with Steph Gaudreau and Amiee Suen
Nutritional Therapy Association
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s December class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
We are coming to the end of 2019, and who wouldn’t want to start the new decade pain-free and better functioning? Friend and trainer AJ Evans joins my husband Craig Zielinski and I on this special 3-way live show to provide a double dose of banter and information surrounding getting pain free in your everyday life.
Bridging The Gap Between Healthcare & Wellbeing
Passionate about bridging the gap between healthcare and wellbeing, AJ is here to give an insider look into his life in athletic training and sports medicine rehab and discuss our common shared passion of helping people learn how to help themselves.
Everything from the role of technology in our modern version of communication to the effects of recovering your muscles post-workout and why you need to move your toes are on the table today for this fun and information filled chat amongst friends. If you are looking to avoid the common mindfulness and introspective mistakes people make at the gym, want to become more aware of your feet or want to stop being mad at your body, this is the episode for you.
What are your feelings around finding the silver lining in your pain and wearing crew socks with sandals? Share your thoughts on today’s episode in the comments on the episode page!
In This Episode
- Why you can’t be mad at your body if it is broken because you used it (20:37)
- Considerations for you to add into your daily movement routine (21:15)
- Specific exercises to help you avoid common mistakes and rehab your body (27:35)
- Addressing all things feet and the stigma surrounding wearing shoes at the gym (28:50)
- Learn why your high heels might be giving you bad posture and a pooch (44:10)
Quotes
“People see these injuries and they are like ‘that sucks’, and its like, you decided to participate in sports outside of athletics, you are challenging your body, that is inherent to whatever you are going to do. So you almost need to relish in the fact that you did it because guess what, you are participating.” (16:36)
“Everything that your body is doing is secondary to what you did to it. Don’t be mad at your body, that’s what happens when you repetitively do the same thing over and over again.” (20:33)
“Go walk in the sand and see how sore your feet get. But then in the same amount of time, take your hands and start grabbing the sand and see how sore your hands aren’t. We use our hands because they are meant to be used. Our feet are meant to be tactile and move around the world but then we put them in these protective features because everybody is worried about stepping on something.” (34:52)
“Use your body, enjoy that you are using your body, just because you are hurt it doesn’t mean that you are injured, keep working, love what you do, don’t wear crew socks with sandals and don’t wear shoes.” (53:03)
Links
HTK 225: Steph Gaudreau & Craig Zielinski
HTK 165: Strength Training with Your Menstrual Cycle
Nutritional Therapy Association
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s December class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Summer Innanen is one of the pioneers in the multi-faceted and multi-layered body image and disordered eating realm. While paying homage to the women who came before her, Summer works to highlight a woman’s ability to embrace her body however it looks. Summer believes that your purpose if more than just your body and is here today to help you see the value outside of your body and overcome self-doubt and fear.
Truly Embrace Health At Any Size
If you want to help those marginalized through weight stigma and discrimination, are looking for a friend to address the total chaos and body shame prevalent in new motherhood or are searching for a way to break free from the diet culture system, Summer is the expert for you. The self-professed ‘anti-christ of weightloss’, Summer wants you to stop your unhealthy relationship with food and start loving your body for all that it is.
All of the energy that you put towards constantly thinking about your body could be refocused into leading a more purposeful and passionate life and free up space in your mind for new thoughts and experiences. Once you embrace the fact that fat and thin are just mutual descriptors that hold no power over your ability to produce quality and substance you can truly embrace health at every size and become an advocate for treating yourself with kindness.
Are you ready to expose yourself to body diversity and stop perpetuating the idea that thinner is better? Share what you enjoyed most about Summer’s attitude in the comments on the episode page.
In This Episode
- Exploring the nuance of intuitive eating, body image, and diet culture (23:40)
- Lifting the veil on disordered eating and body image in the ‘wellness’ community (28:50)
- The power of changing your social media feed to include larger bodies (34:00)
- How to challenge your beliefs surrounding life in a bigger body (39:30)
- Health-promoting behaviors that can help people of any shape or body (46:20)
Quotes
“It wasn’t about the food, it was about the way they felt in their body. And so really shifting my gears to focus on that has been something I am really so grateful for.” (13:42)
“I really want people to know that they are more than their bodies. That we don’t need to make it about the body so much, we want it to be about what we have to say and our voices and our purpose.” (17:29)
“I don’t know what is going to happen to people’s bodies. Their weight could go up, their weight could go down, it could stay the same. What we want to do is really create neutrality around those changes so they are not dictating our self-worth and how we feel about ourselves and our food choices and everything else.” (26:30)
“It can be quite emotional and I think having someone helping you to process those things and see the deeper meaning and also the opportunities and the hope that can exist now that you are not a prisoner of that system.” (37:47)
“Educate yourself on the link between weight and health and the success rates of diets. Because there is a lot that we can do with people’s health by taking weight out of the equation.” (43:46)
Links
The Body Image Remix Book by Summer Innanen
Fearless Rebelle Radio with Summer Innanen
Get the Free Body Confidence 10 Day Makeover Here
You, On Fire 12 Week Group Coaching Program
Nutritional Therapy Association
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s December class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
If what you are doing in your life doesn’t seem to be working for you, and you want to explore some alternatives like learning how to re-become an intuitive eater, this is the episode for you. I am determined to dismiss some of the misunderstandings and misbeliefs surrounding intuitive eating and explore why it much less scary than people make it out to be.
Listening To Your Body & Treating It Right
This episode is not about shaming those who are involved with diet culture, but instead, it is about understanding the backlash and importance of conversation surrounding intuitive eating. Intuitive eating is not just about eating what you want when you want, it is about listening to your body and treating it right through your individualized nutrition needs.
I hope this episode takes away some of the mystique surrounding intuitive eating and empowers you to give it a chance. Our relationship with food is both simple and complex, and I truly believe that intuitive eating has the power to help you make peace with food and your body to ultimately start living in a way that honors your body and your soul.
What are your thoughts surrounding intuitive eating? Share what you are most excited about or nervous about in regard to this process in the comments on the episode page.
In This Episode
- Learn the difference between intuitive eating and mindful eating (7:04)
- Dissecting perceptions around what intuitive eating is that are not origin aligning (12:51)
- How to avoid the shame, blame and guilt cycle of breaking your own rules (17:50)
- The 10 principles of intuitive eating and how to experience it properly (21:43)
- Why hunger is not your enemy and how to honor your hunger (22:39)
Quotes
“It is not as simple as saying ‘here is how you do intuitive eating’ and walking away from the person.” (7:44)
“Hopefully we do that with health-promoting behaviors and not things that are really driving people to have negative relationships with food.” (9:44)
“Intuitive eating is not just a diet of ‘eat this and don’t eat that’. It is a process, its a living, breathing application of these principles that look different for every person.” (12:41)
“Intuitive eating is a living, breathing process applied to a person in their life, it is an experience, it is something that you need to practice.” (21:59)
Links
Nutritional Therapy Association
Intuitive Eating by Elyse Resch and Evelyn Tribole
Steph’s Intuitive Eating Group Coaching Waitlist
Join the Core 4 Facebook Group Here
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s December class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
If you have never heard of Dr. Nicole LePera, aka The Holistic Psychologist, you are in for a treat. A trained psychologist who works to help you understand your capacity to become a self-healer, Dr. Nicole is all about treating the mind, body, and soul to address specific areas of neglect while also considering the whole.
Empower You To Trust Yourself
Practices such as reparenting, trauma bonding and boundary settings are on the agenda today as we dig deep into misalignments and self-consciousness to find a new way to connect. Most of us know that health is not black and white, and it takes a holistic approach like that of Dr. Nicole to understand yourself in all three dimensions to heal your symptoms and stop your internal misalignment.
If you are looking to teach yourself how to react in a new way, stop your psychological and physiological symptoms or navigate boundary-setting without critiquing yourself, Dr. Nicole is the expert for you. A believer in the importance of objectivity, self-consciousness, and self-exploration, Dr. Nicole is determined to empower each human to trust themselves and what works for them.
An episode filled with real-talk and practical ways to begin to heal, Dr. Nicole is here to teach you about your body and soul to start living life as the person you want to be. Have you ever considered your challenges and symptoms to be impactful in three different dimensions? Share what you loved about Dr. Nicole’s perspective in the comments on the episode page.
In This Episode
- Symptoms that may be a sign of misalignment in your mind, body or soul (17:10)
- Learn the two big steps in which change happens and how to start (21:42)
- How to navigate your developing state of consciousness without self-judgment (26:20)
- Explore the concepts of reparenting and trauma bonding (31:05)
- Tips for setting boundaries around your family of origin this holiday season (39:20)
Quotes
“Seeking for the underlying cause of whatever symptom it is that we are struggling within our life. Because I am of the belief that there is something deeper down.” (17:43)
“Becoming conscious, becoming self-observational, watching ourselves throughout the day to identify then the areas where change would behoove us. For some of us, that is in our lifestyle, for me, I know it was.” (23:49)
“Without consciousness, change, doing things differently, does not become possible.” (24:50)
“As an adult, as far as I see it, while it was not our responsibility when we needed people to help us while we were children, as an adult it is now our responsibility to teach ourselves a new way.” (36:04)
“The bottom line here is, when we define limits, it is for us. For us to continue to navigate these changes, continue to keep these changes as part of our life. And what it might mean is for us to start showing up differently before the others around us change.” (42:59)
“Our energy and how we feel in our relationships can give us invaluable information.” (56:09)
Links
The Holistic Psychologist Website
The Holistic Psychologist Linktree
Follow Dr. Nicole on Instagram | YouTube
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s December class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Kim Gould is the creator of Autonomy Movement, a body-positive, size-inclusive and weight neutral fitness space which is on a mission to increase access to fitness for all. A former barre instructor and licensed marriage and family therapist specializing in eating disorders and body image issues, Kim has seen first hand the overlaps between body image, disordered eating, and movement.
Honor Your Body's Needs
Autonomy Fitness is a space free from diet culture and exercise as punishment and combines the movement process with mental health self-care to improve your relationship with movement and your body. Kim wants you to feel good in your body, become okay with making mistakes and embrace your autonomy to do what you want when you want with your body.
An amazing, impactful and necessary space, Kim is here today to address weight stigma, intuitive eating and movement and help you honor your body’s needs instead of trying to fit into our society’s obsession with wellness culture.
We live in a society where thinner is better, and Kim is determined to bust those myths and stop the false truths that you are being fed about your body. Are you ready to say goodbye to a pervasive diet culture and embrace your body at whatever stage you are at? Share what you find refreshing about Autonomy and Kim’s mission in the comment on the episode page.
In This Episode
- Understanding how diet culture influences you and your mental health (10:15)
- Highlighting subtle ways that diet culture shows up in the wellness world (27:24)
- Learn why the language you use around your body and diet is so impactful (28:50)
- Addressing the rampant privilege and marginalization in the wellness space (32:15)
- Ways that you can improve your relationship with movement and food (43:45)
- How to become okay with being at your set point instead of altering yourself (49:10)
Quotes
“The word that originally stood out to me as one of my favorite therapy words, like how do I develop my sense of self as a person and a professional, is what guided me to open Austin’s first size-inclusive body-positive fitness studio.” (13:43)
“If I were just any old gym, and I didn’t know what I knew about how destructive yo-yo dieting and compulsive exercising is to the body, it would be really great to just sort of blast everywhere I went. But with Autonomy what I think is really hard and really important is that every time I am marketing Autonomy I am having to clearly explain our values.” (24:10)
“There is still another way to be living that is infinitely more compassionate. How much more does your world open up and expand when you give yourself permission to eat and more and exist in a way that actually is really intuitive to the body?” (37:32)
“There is nobody that is better than the next. Our bodies are the least interesting thing about us, especially because they are so dynamic, they are always going to keep changing.” (42:55)
“I believe in body diversity 110%... and there is no such thing as a body that has more worth than another.” (48:00)
Links
Follow Autonomy Movement on Instagram | Facebook
Leave Steph a Voice Message Here
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s November class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Today on Harder To Kill Radio I am sharing a major announcement and letting you in on a personal issue that I hope will help those of you who are also struggling with burnout. While it has become more and more common in our society for us to feel exhausted and burnt out, it is not normal, and this universal concept needs to be addressed.
Struggling With Burnout
If you feel as though you are struggling with a lack of creativity, motivation or mental health, burnout could be the culprit. By setting boundaries, focusing on self-care and being open with what you are dealing with, we can destigmatize and de-normalize burnout for the masses.
A lot of us are struggling with burnout while pretending we have it all together. If you are wrestling with burning out because you are trying to do all of the things, this is the episode you need to listen too. How do you protect yourself from getting burnt out? Share your self-care strategies with us in the comments on the episode page.
On Today's Episode
- The importance of setting boundaries when it comes to your mental health (11:50)
- Why entrepreneurs need to stop pretending they have it all together (14:30)
- Signs that you need to take your foot off the gas for a little bit (17:50)
- The necessity of self-care when it comes to treating burnout (18:45)
- Ways that you can practice challenging yourself to say no (20:30)
Quotes
“Although it is common, it is not normal to feel this way.” (1:48)
“Entrepreneurs, we need to stop fucking pretending that we have it all figured out and that we are not struggling with this stuff.” (14:39)
“These things are not revolutionary, but when we practice them we already set ourselves up for a lot of what goes into self-care. Because when we don’t feel good in our body, it is really hard to make a change in these other areas. (23:35)
“It’s okay to not be okay, it is important to ask for help, we cannot do this alone.” (26:26)
Resources Mentioned In This Show
Nutritional Therapy Association
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s November class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support!
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Rachel Dash-Dougherty, better known as The Grounded Therapist, works with clients who struggle with disordered eating, perfectionism, and control when it comes to our food and our bodies. Today Rachel is here to address some of the myths and stigmas around mental health, help you understand where you are on the spectrum of how you relate to food and provide tips and guidelines to help you get a better foothold on life and your mental health.
Gaining Awareness And Peace
Whether you are working with a professional or trying to do this on your own, understanding how you interact with food and movement is the key to gaining awareness and peace. Instead of buying into diet culture, Rachel is here to help you work on your thoughts first, set boundaries and get a grip on your irrational thoughts.
Seeking help and changing the way you relate to food, diet, and movement is a brave thing, and with help of counselors like Rachel, you can tackle disordered eating, assert boundaries and look at your language around food to let go of perfectionism and control. Instead of beating yourself up, Rachel wants to help you be kind to yourself and shake those hilarious irrational thoughts out of your head for good.
Do you feel as though you display some of the indicators that your relationship with self-worth, body image, and food needs a second look? Share how you are working to be kinder to yourself in the comments on the episode page.
In This Episode
- Addressing the stigma of medication and the shame around getting help (9:35)
- How to get yourself out of the self-generated pervasive perfectionism loop (15:00)
- Tips for nudging yourself towards the edge when the fear is overwhelming (22:20)
- Exploring disordered eating and how it relates to issues of control (34:10)
- Learn how EMDR can help you process your stuck and irrational beliefs (42:25)
Quotes
“I put people back together so that they can go back out into the world and function.” (11:22)
“The gray, which is my zone, that is where therapy happens is in the gray. You cant trap yourself like that because the world is not that simple of either its this or its this when there is so much in between.” (19:12)
“You can think all day long, you can think horrible, violent scary thoughts. You can think wonderful rainbow unicorn fluffy thoughts, but none of them have any value or meaning unless you assign it to them.” (26:42)
“It’s not giving up, it’s taking out a layer of suffering when you are already in pain.” (32:28)
“That stuff is that person’s stuff, it is not your stuff. So if they are lost in their own disordered eating, if they are lost in their weight loss challenges or whatever is going on for them, that does not mean you have to take it on, you don’t have to believe the same thing other people believe.” (46:03)
“You will get there faster, you will be less exhausted, you will accomplish that goal and you will enjoy the fruits of all that work you did because you were kind to yourself that whole time.” (55:08)
Links
Leave Steph a Voice Message Here
Get the Made Strong + Core 4 Book Bundle Here
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s November class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Take a minute to ask yourself, would you still be doing what you are doing right now even if it meant you do not get the handsome payoff, arrival or ‘I’ve made it’ moment that you’ve been hoping for? The key to finding happiness and contentment in your life right now is to be grateful for right now, even when things get difficult.
Stop Putting False Promise On A Pedestal
The promise of false arrival is something that everyone struggles with, and if you find yourself in the mindset of ‘I will be happy when I achieve this thing’, you need to take a look at your goals to figure out how to hold your process in tension with the outcome.
Everything that we want to achieve has a cost, be it energetically, monetarily or relationally, and it is only by keeping the cost of those goals in mind that you can become okay with holding things in tension. By finding and expressing gratitude for what you have in the present, noticing and changing your language around what you are doing and stepping back and navigating your hopeful outcomes, you can stop putting the false promise of arrival on a pedestal.
Who do you think would benefit from the questions asked in this episode? Tag them in the comments and share your story with us in the comments on the episode page!
On Today's Episode
- Understanding the problem with setting goals and the cost of achieving them (14:00)
- Ways to achieve a healthy tension between the process and the outcome (15:30)
- How to stay grateful for what is going on in the present moment (18:30)
- What to do when you realize your process is not working for you (24:40)
- The importance of changing your language around what you are doing (26:20)
Quotes
“I think sometimes there is this idea that we will find that thing, that feeling, that state when we get that thing. And often this causes problems for a bunch of reasons.” (13:32)
“We can hold these things in tension so that it is not ‘either this or either that’, but how can we see the nuance.” (16:11)
“Here is the one thing I know: change is inevitable. Meaning, we might achieve the thing, we might arrive, we might have finally made it, how long is that going to last? I don’t know. It might last forever, it likely may not.” (18:55)
“Can we hold the process in tension with the outcome? I think so, if we are doing it in a healthy way. And only we get to assess that, is it worth what it’s costing us? And that’s really really important.” (25:44)
“Ultimately, find things to feel content, grateful, happy, joyful about now, even when it is hard, even when things may not be going your way, there is always a lesson in there too.” (29:20)
Resources Mentioned In This Show
Leave Steph a Voice Message Here
Nutritional Therapy Association
HTK 254: 6 Tips for Navigating the Holiday Food Scene
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s November class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support!
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Laura Ligos, AKA The Sassy Dietitian, loves to dissect what we see on Instagram and shed light on truths surrounding fitness and nutrition. An advocate for the nutrition profession, understanding how food fuels the body and how you can make it fun, Laura is here to debunk everything from macros and fat consumption to how to get a handle on holiday eating.
Focus More On What Makes Your Body Feel Good
Giving yourself grace in regards to food is just as important as anything else, and it is only by becoming okay with the mess and mistakes that you can learn from them and figure out what works best for your unique body. Learn all about the dangers of pre-workout, things to pay attention too when looking at your health, and why you should focus more on what makes your body feel good than what the internet tells you should feel good.
An important voice bringing a dose of reality, Laura is helping her clients make the choices aligned for them and ultimately works to help people feel good at the end of the day. If you want to learn how to live your life without restriction while still feeling empowered enough to choose what is working for you, this is an episode you do not want to miss.
Are you ready to pick yourself up and keep going with your health goals instead of getting sucked into the spiral of negativity? Share what you loved most about Laura’s no BS attitude in the comments on the episode page.
In This Episode
- How to get over the hump and start having fun in the kitchen (12:57)
- Understand the long term effects of overtraining and over supplementing (19:20)
- The truth about macro’s and why you should question your macro coach (30:42)
- Ways to use tracking as a tool in your nutrition toolbox without overdoing it (45:15)
- The importance of planning your meals and movement throughout the holidays (55:21)
Quotes
“Now you get to go experience the process of getting messy in the kitchen and learning new techniques with one another and actually realizing that food can be fun and enjoyable, it doesn’t have to be this chore or this negative either I’m eating healthy or I am not eating healthy foods.” (12:03)
“You have to do what works for you and look at your plate because everyone is different.” (17:25)
“If you want to live your healthiest, happiest life for the longest time possible, you don’t want to be mimicking these elite athletes.” (27:30)
“Think about yourself at 80 or 90 years old, would you still want to be tracking macros? And when I say that people laugh and I am like, ‘exactly’. This is not a long term approach, this is not something you want to be tied down to forever.” (35:51)
“I can make my own decisions when I go to these events and I can come out on the other side happy, healthy and feeling really good about myself while not affecting my health in a negative way.” (51:57)
“You don’t always have control over the situation, you may have to go to a party where you don’t even get to bring food, but in the situations that you do, make it fun and make it food that you feel good about.” (58:34)
Links
Follow The Sassy Dietitian on Instagram
Leave Steph a Voice Message Here
Get the Made Strong + Core 4 Book Bundle Here
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s November class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
Check out the full show notes here!
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I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
The holidays are here regardless if we want them to be or not, and with that comes stress around what to eat, how to control your cravings and ultimately ‘white-knuckling’ your way through a time of year when you should be enjoying yourself.
Embrace The Holidays Without Losing Your Sh*T
You don’t have to be on the defensive or walk on eggshells during this time of year. With a few mindset and intuitive eating strategies, you can embrace the holidays without losing your shit when it comes to food.
When you are able to practice setting boundaries, find the overlap between sustainable nutrition and intuitive eating and embrace the fact that you do not need to earn or burn your food, you can create a healthier relationship with food and everything that comes with this time of year.
Whatever stresses you have during the holidays, food shouldn’t have to be one of them. Stop approaching the holidays as a chore and expand your viewpoint around intuitive eating during the holidays with this episode.
How do you manage your relationship with food during the holiday season? Share your approach with us in the comments on the episode page.
On Today's Episode
- The two typical archetypes of those extra activated during this time of year (5:40)
- Six things you can do to make it through the holidays without losing your shit over food (10:11)
- Why you should watch out for the dieting throughout the day mentality (12:25)
- How to slow down and pay attention to your experience with food (21:04)
- Understanding the role of basic self-care when avoiding food triggers and stressors (23:04)
Quotes
“Today I want to offer this to you as we approach this time of year so that you could perhaps expand your own view of the world and get some transformation in this area if you have really been struggling with the idea of food and the holidays.” (2:27)
“Finding the overlap between the world of sustainable nutrition/nutritional therapy and intuitive eating is messy and it’s hard and it’s confronting and it’s challenging but it is very, very worth it.” (9:20)
“Exercise has so many other amazing benefits, controlling weight is not one of them.” (16:37)
“We don’t need to abandon all of the things we normally do because there might happen to be fun foods laying around or fun foods in greater abundance. Come back to what you know.” (24:40)
Resources Mentioned In This Show
Join the Core 4 Club on Facebook
Nutritional Therapy Association
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s November class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support!
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Are you looking to break into the business of fitness but are unsure how to establish yourself as a trainer or coach? Annie Miller is a fitness and business expert who helps women break into the boys club of fitness and start thriving careers in this exciting space.
Why Quick Fixes Never Work
If you are looking for clarity on your online fitness business, want a realistic breakdown of financial and social media goals when starting a new online business or just want to hear some stories about wild travel adventures this is the episode you need to listen too.
Annie dives into imposter syndrome, how to serve the client instead of just yourself and ways to present yourself on Instagram so that you are established as a professional, and so much more. Providing nuggets of gold on how to get popular on social media, why you shouldn’t give things away for free right away and why quick fixes never work in business or in fitness, Annie is the girl for you.
Have you ever considered starting an online fitness business? Share which of Annie’s tips you found the most useful or surprising in the comments on the episode page.
In This Episode
- How to break into the online fitness community with established authority (19:10)
- Ways to set yourself apart from other fitspo’s by finding your own expertise (21:40)
- Addressing the problem of ‘quick fixes’ when it comes to fitness business (37:15)
- How to become more realistic with your business goals as a new entrepreneur (38:20)
- Ideas and practical tools to help you get started on your fitness business (47:10)
Quotes
“You know enough for who you are helping and that is what we are about here, that is why we are here.” (13:46)
“You need to give people something that will give them results right now, and then they will keep coming back because they want more results.” (24:53)
“Your business needs to sit well with you, you need to do whatever type of coaching that you want to do.” (32:57)
“You’re going to be motivated to work out 20% of the time. That’s why they call it the grind. Just get your ass to the gym and do the work.” (41:54)
“I do think that it’s your level of clarity and communication and consistency that kind of dictates how long it is going to take someone to throw their credit card at you.” (50:06)
Links
3 Business Beliefs I Had When Starting out & Disagree with Now - Annie Miller Podcast Episode
The Fitspro Podcast with Annie Miller
Leave Steph a Voice Message Here
Get the Made Strong + Core 4 Book Bundle Here
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s November class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Do you have clothes that you keep in the back of your closet, hoping one day you will be able to fit into them again? Wearing clothes that fit your here and now body, not the one you used to have or hope to have, is not only important for your own self-care but it can impact how you intuitively eat and your own self-worth.
Are You Ready To Be Kinder To Yourself?
It is really important to wear clothes that fit your here and now and that feels good for you despite the number that you see on the scale. Your body changes with you when you go through different phases throughout your life, and picking clothes that fit your body here and now is key to a positive relationship with food and yourself.
When you force yourself to wear clothes that are too small you can restrict your breathing, increase your stress and anxiety levels and make yourself feel guilty for where you are now. Motivating yourself negatively is not sustainable and it is not kind to yourself, and it is time to get rid of those clothes so that you can start making long term progress.
Are you ready to be kinder to yourself and get rid of those clothes that do not fit you anymore? Share how you have overcome your closet anxiety in the comments on the episode page.
On Today's Episode
- Why its time to let go of clothing that does not fit your here and now body (7:25)
- Addressing the pressure that new parents are under to ‘get their body back’ (13:04)
- Exploring the impact clothing can have on your physiology and psyche (13:50)
- How to stop forcing yourself to use clothing to ‘motivate’ yourself (18:15)
- Suggestions for what you can to start clearing our your closet and let go (22:43)
- Tips for accepting your here and now body and how clothes feel on your body (26:35)
Quotes
“There is an aspect of intuitive eating that has to do with respecting your body, respecting your here and now body.” (9:11)
“I see so many people holding onto clothes and trying to fit into clothes that don’t fit them or keeping the clothes around as ‘motivation’.” (13:37)
“To feel everyday that we are forcing ourselves to put on clothes that don’t fit because we spent a lot of money on them or we should have lost the weight by now or we shouldn’t be this size and it will motivate us to change, my argument here is that that is not doing us any favors.” (15:15)
“This is not kindness, and we do not need to be mean to ourselves in order to get ourselves to make a change.” (17:54)
“You deserve to feel comfortable in your here and now body and the clothes that you are going to wear such that it is not causing you physical discomfort or mental discomfort.” (23:16)
Resources Mentioned In This Show
Cellulite Confidence Episode #108
Leave Steph a Voice Message Here
Made Strong + Core 4 Book Bundle
Nutritional Therapy Association
Steph Gaudreau Intuitive Eating Group Coaching
Intuitive Eating by Evelyn Tribole and Elyse Resch
Join the Core 4 Club on Facebook
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s November class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support!
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Despite what you may have been told, intelligence does not come from how much you know or how many books you have read. True emotional intelligence is something that comes from a willingness to learn and the desire to look within ourselves, which is something Josh Trent is incredibly passionate about.
The Power Of 6 Deep Breaths
The host of Wellness Force Radio and dear friend, Josh has undergone a transformation since we last had him on the show and is diving into the courage it takes to rebrand and the incredible healing power of breathwork on this episode. Josh has realized that you can’t force wellness and has become an advocate for the energetic and spiritual components of intelligence to find true happiness and inner healing.
Breathwork is free and can take as little as 30 seconds to alter your mindset and help you find an answer to feeling better. Whether you attach to the spirituality side of things or just get the benefits of stress reduction, Josh believes that breathwork is the key to providing a safe space for your nervous system to begin to heal.
Instead of living someone else’s dream, Josh is here to inspire you to look within yourself through the three concepts of breathwork to live a sustainable life and find the answers and peace you have been searching for.
Being honest with yourself and the people that you care about is what Josh is all about, and he is here to give you a glimmer of hope as you wade through the muck.
How does breathwork play into your ability to handle stress and develop your own emotional intelligence? Share your strategies with us in the comments on the episode page.
In This Episode
- The power of taking six deep breaths to cope with uncertainty (22:20)
- The difference between the emotional contagion and collective consciousness (30:15)
- How to get your body out of panic state and into a calm state through breathwork (39:05)
- Embracing your ability to break the karmic chain and give unconditional love (45:03)
- Progressive and tactical things you can do to use breath to relieve stress (47:10)
Quotes
“Technology isn’t going to save us, it is not going to save the world. We can use it mindfully, we can help each other by using technology, but it became this gut-check moment where I was like, God I cannot speak about something that doesn’t feel true anymore.” (13:34)
“If we are approaching a new threshold in career growth or a relationship and there is uncertainty there, it’s our ability to go through the uncertainty without doing the coping strategy that we know somewhere deep down in our heart isn’t good for us.” (22:01)
“When we go to altered states, things come up that we are not aware of. I had always been aware of the safety piece of my life, but that was a turning point.” (35:49)
“Really what it is is training your nervous system to be safe and to manage stress better through you cycling your own breathing.” (38:27)
“Whatever we believe, we get to check in on how it makes us feel. And if this is all just a big video game, then let’s just believe things that make us feel good.” (56:08)
Links
Wellness Force Free Morning 21 System
Leave Steph a Voice Message Here
Get the Made Strong + Core 4 Book Bundle Here
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s October class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
If you are someone who worries about taking time off from working out when you get sick because you think you will retract your progress or gain the weight back, I am here to deconstruct your way of thinking that has been perpetuated by the diet and weight-loss culture.
Healthy Alternatives To Implement
When you are sick, taking time off for your body is necessary so that it can heal and also so that you do not spread your germs to others. If getting no movement does not sound like an option for you, listen to this episode to learn healthy alternatives to implement when you want to want to move but shouldn’t be going to the gym.
It is your job to provide your body with the resources that it needs to heal while being kind on yourself. Taking time off does not mean you will lose what you have built, and it is important to come up with alternative stress reduction practices to help you not go crazy when your body needs some time to recuperate.
How do you satisfy your need for movement when you are feeling sick? Share your tips with us in the comments on the episode page.
On Today's Episode
- Why bringing your sickness into a closed air environment is disrespectful (8:54)
- What to do if you are someone who is chronically sick (9:40)
- The impact of your gut health and stress levels on your immune system (9:51)
- Questioning your beliefs around taking time off from movement (18:15)
- How to stop looking at movement as a pass or fail activity (20:41)
Quotes
“If I am at jiujitsu and heave forbid someone starts coughing on me while we’re rolling, that’s just fucking disrespectful.” (8:35)
“The general rule of thumb on this is that, if in doubt, stay home.” (9:28)
“If for some reason you cannot physically exercise or move to the capacity in which you are accustomed and you like for whatever reason, you are sick, you are injured, your schedule changes, life happens, blah blah, you need something else.” (12:45)
“If you are sick and you need to move because you feel like you are going to lose your fucking mind, try to do it in an open place where you are not going to be in a confined space and really spreading your germs that easily.” (14:46)
“We haven’t failed if we are taking the time we need to get better.” (21:19)
Resources Mentioned In This Show
HTK 224: Tips for Dealing with Injury
HTK 246: How to Know if its Cravings or Hunger
Leave Steph a Voice Message Here
Made Strong + Core 4 Book Bundle
Nutritional Therapy Association
Check this Episode Out on YouTube
Sound Meditation with Michelle Burc
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s October class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support!
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Today we are diving into the weird, wonderful and wacky world of the microbiome with microbiome expert and microbiology researcher Kiran Krishnan. Kiran has always been interested in treating the body, and as soon as he started participating in microbiology he was hooked.
Feeling Better Through Gut Health
It may blow your mind to know that when it comes down to a cellular level, there are more microbes in and on our body than there are human cells. Essentially, our bodies are walking rainforests consisting of a complex microbiology environment, which is why we need to pay such close attention to our gut functioning to achieve optimal results.
It is scientifically proven that the way the brain functions, in addition to your hormones, chronic illness, mood, skin conditions, and longevity are directly connected to the gut. When you are able to understand how to feel better through gut health, you can give the different structures inside your digestive tract the love and nutrients they need to produce healthy bacteria and a happy environment.
Through the use of health and home products that facilitate in the production of healthy microbes, feeding your gut the right amount of diverse foods and understanding the difference between good and bad microbes, you can improve your brain function, relieve anxiety and depression, regulate your digestion, help support your internal ecology and so much more.
If you want to learn the importance of good gut bacteria, the roles of the multitude of different types of bacteria within your microbiome, and how to create a healthy environment to help your body function properly, Kiran is the expert for you.
What do you do to support your gut microbiome and support your own unique and diverse microbe ecology? Share your favorite part of today’s episode in the comments on the episode page.
On Today's Episode
- Learn why the gut is so important and the different ecosystems within it (15:05)
- Exploring the innate relationship between brain functioning and the gut (40:55)
- Understanding the direct connection between acne and the gut microbiome (49:45)
- Proactive ways to help improve your gut microbiome and your ecological platform (52:26)
- Simple lifestyle changes and therapeutic ways you can clean up your environment (53:31)
- Why hugging can decrease your stress hormones and improve your microbiome (1:06:24)
Quotes
“We are far more bacteria than we are human when you look at the cell count of the organism that we call the Homosapien human.” (17:09)
“Everything about this process of eating, digesting and assimilating that turkey sandwich is controlled by microbes in your system, and there are very different microbes in different parts of the digestive tract that have control of certain conditions.” (37:48)
“Although we are using the digestion and assimilation of food as an example, this same dysfunction in your bacterial population can also lead to dysfunctions in hormone production.” (38:52)
“It is fascinating when you think the control that microbes have on our brain and our outcome.” (45:18)
“Just make one or two choices, and I promise you those will have compounding effects throughout your years that you will be grateful for down the road.” (1:07:50)
Resources Mentioned In This Show
Leave Steph a Voice Message Here
Get the Made Strong + Core 4 Book Bundle Here
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s October class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Most of us are aware of the harmful light that is being emitted from our phones, but did you know that it could be impacting your ability to get to sleep and stay asleep for longer?
Gain More Meaningful Sleep
If you are looking at your phone before you go to sleep or as soon as you wake up, blue light blocking techniques and products can make a huge difference in your ability to gain more meaningful sleep.
There are so many simple and easy ways that you can start improving your sleep instantly, and blocking out blue light is one of them. Today I dive into some sleep hygiene tips that you can do effortlessly to improve your quality of sleep, reduce headaches and ultimately feel better every day.
Do the effects of blue light play a role in how you interact with your devices? Share your blue light blocking techniques with us in the comments on the episode page.
On Today's Episode
- One of the easiest things you can do to improve your sleep tonight (11:44)
- Breaking down the problem of blue light and why you should be avoiding it (13:40)
- How blue light can interfere with your brains signals and regulation (15:45)
- Easy things that you can do to block the blue light and make your sleep better (17:05)
- Which blue light glasses you should use to get the best results (18:47)
Quotes
“We have so much stress in our lives as it is, and the shoulding, ‘we should do this, we should do that, I need to this, I need to do that’. Maybe if we started asking ourselves what we want to do, what we feel compelled to do, what we like to do, then we would not be so hard on ourselves.” (10:18)
“If getting more sleep has been a challenge for you for lots of different reasons, do the sleep hygiene stuff, because some of it is one and done.” (13:19)
“The light that we get from the sun, that white light on that visible spectrum, that light has a huge component of the blue wavelength. And the blue wavelength of that light tells our brains to be alert and awake.” (14:57)
“Let's try and manufacture perhaps a more natural cycle of light or a more natural flow of light throughout the day given that we are living in a digital world.” (18:27)
“If you are really looking for an easy way to make a difference, start to wear amber glasses.” (21:29)
Resources Mentioned In This Show
Leave Steph a Voicemail Message Here
Gunnar Blue Light Blocking Glasses (Amazon)
Uvex Skyper Blue Light Blocking Glasses (Amazon)
True Dark Blue Light Blocking Glasses
Nutritional Therapy Association
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s October class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support!
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Tim Desmond is a scholar of professional psychology rooted in self-compassion and is passionate about making a difference and providing emotional support available to people worldwide.
Facing Life With More Humanity
An episode you will want to listen to again and again, Tim is here to help us empaths find ways to deal with what is happening in the world right now. If you feel as though you struggle to live in this challenging modern society and process what happens on a daily basis without letting the weight of the world crush you, Tim is the guru you need to quiet your mind and accept your bodily reactions.
The need to constantly seek approval, dismiss your anger or always think about what could make something better is something that many people deal with, but it doesn't have to be this way. Understanding your capacity to be present with suffering and embrace your emotions in a compassionate way is the key to facing life with more humanity.
By giving your anger your full attention you can become your anger’s ally and understand how to be in harmony with your inner reactions. With Tim’s guidance, you can recognize your pain, bring compassion to yourself and stop getting stuck in your habitual habits to focus on the things in life that are going to push you forward.
Instead of losing sleep over assholes or issues that you are powerless against, learn how to stay more present and in turn, more human.
How does Tim’s approach to self-compassion make you feel about dealing with the monumental issues found in the world today? Share with us in the comments on the episode page.
On Today's Episode
- How to be present with pain without being overwhelmed by it (20:20)
- Tools to face your distress triggers with capacity, tolerance, and acceptance (29:55)
- Ways to avoid overwhelm by understanding your capacity for pain (33:20)
- Developing your ability to be open to all aspects of life despite the assholes (38:42)
- The difference between allowing yourself to be mad and ruminating on a story (41:50)
- The importance of emotional support accessibility around the world (47:30)
Quotes
“The need that we are seeking when we seek approval is to have a moment of feeling like I am okay like there is nothing wrong with me like I am loveable.” (12:43)
“There's really no word in the English language for our capacity to be present with suffering in sort of a beneficial or compassionate way because we all have a limited capacity for that.” (21:38)
“Your only job right now is developing your capacity to tolerate some discomfort in your body.” (28:11)
“If you are able to be present with suffering, aversion, pain, whatever it is. If you are able to be present with it in a way that is open and compassionate, the result if the transformation that we just saw.” (34:35)
“What it all comes back to is being able to recognize the pain in me, my own reactivity, to allow my reaction, to bring care and compassion to myself, and then there will be a lot more options for me in terms of dealing with that person.” (41:05)
Resources Mentioned In This Show
How To Stay Human in A Fucked Up World by Tim Desmond
Self Compassion in Psychotherapy by Tim Desmond
Follow Tim on Facebook | Twitter
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s October class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
If you are rushing throughout your day only to find you return home at the end of the night with wild cravings and the desire to eat everything in the fridge, I have news for you. You are not experiencing cravings, you are experiencing real hunger, and that is not a bad thing.
Cravings & Hunger Aren't Negative
Cravings and hunger have been given a negative connotation in our society, and I am here to unpack this bag and help you stop confusing hunger for cravings just because you are underfed. The truth is, you need to figure out where your cravings are coming from and have a good hard look at how you are feeding your body throughout the day to get to the root cause of your food intake.
Instead of perpetuating the shame circle, you need to balance your energy, nutrient and calorie intake to find a happy medium and figure out what works for you. If cravings seem to be running your life, this episode is your wake up call to help you figure out what you need to look at next in order to stop the mental and physical drainage and start enjoying your food and your life.
How do cravings play a role in how you relate to food? Share your personal experience with us and let me know how hunger integrates into your life in the comments on the episode page.
On Today's Episode
- The difference between a low nutrient diet and a low energy diet (10:10)
- Addressing the prevalence of the dieting mentality in the wellness world (12:20)
- How to find a balance between energy intake and nutrient intake (13:45)
- Ways to know if the volume on your plate is unequal to the amount of energy you need (17:30)
- Understanding the connection between stress, your cycle and your cravings (20:32)
Quotes
“This is not a cravings problem. This is a lack of food problem.” (9:36)
“Relatively speaking, this 1200 calorie business has got to stop.” (10:50)
“If you get home at the end of the day and all you want to do is vacuum up everything that isn’t attached down in your kitchen, that’s not super glued to the refrigerator, that you just want to eat everything, I really need you to take an honest look at what you are taking in during the day.” (14:56)
“At the very baseline, we have our Basal Metabolic Rate, which is the amount of energy we need on a daily basis just for our body to function at its very most basic. And a lot of people are subsisting far, far below their Basal Metabolic Rate in what they are eating.” (17:18)
“This is not a failing of you, this is not a character flaw, but you do need to do something about it.” (20:26)
“Sometimes cravings aren’t cravings, they are just hunger.” (22:26)
Resources Mentioned In This Show
Nutritional Therapy 101 Free 7 Day Course
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s October class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support!
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
If it has never occurred to you that your birth control may be changing the way your brain is functioning, you are not alone. Dr. Sarah Hill is an evolutionary psychologist, researcher, and professor who was on the pill for more than a decade. After coming off the pill Dr. Hill’s life went from grayscale to full color, and she realized that more research into the effects of the birth control on women from the neck up was critically necessary.
Not Anti-Birth Control Just Pro-Education
This discovery lead Dr. Hill to write her new book, This Is Your Brain on Birth Control, which works to help women understand the gap between the knowledge of women's biochemistry and how birth control affects the way your brain is working.
Dr. Hill is not anti-birth control, but she is pro-education. By helping women understand the affect birth control is having on their brains, she works to help women become active participants in the conversation around birth control and help them make informed decisions about their health and who they want to be.
Birth control can play a role in everything from how you select a partner to your mood and your ability to handle stress. Hormones play a massive role in who we are and our experience of the world, and it is only through educating yourself on the role birth control plays in that will you be able to make the decision that is right for you. If you want to learn how birth control is affecting you from the neck up, this is an episode you can't miss.
Have you ever considered how the birth control could be affecting you in ways beyond what your doctor may have told you? Share your birth control experience with us in the comments on the episode page.
On Today's Episode
- Exposing the lack of research and knowledge surrounding how the pill affects your brain (16:05)
- Understanding how the pill functionally and structurally changes women's brains (24:05)
- Illustrating the role birth control can play in women's sex and stress hormones (32:15)
- Deconstructing the overall effect of the pill on neurotransmitters in the brain (41:51)
- How birth control can increase your risk of anxiety, depression, and more (42:30)
Quotes
“The spirit of the book is about giving women information and actually allowing us even greater independence and greater agency in terms of making decisions that are informed about who we want to be and about our health.” (11:15)
“Another thing I really wanted to do with this book is to make women aware of this in addition to sort of raising some of the questions we should be asking about the way that the pill changes our brains, also letting women know that its time that we need to push science to change what they are doing.” (22:19)
“It is all consistent with this idea that the birth control pill may influence women's attunement to things that are sexy and that it might sort of deprioritize or deemphasize women's attunement to these qualities.” (31:42)
“We can start talking about what are the research questions that are really critical in terms of being answered next and in terms of allowing women to optimize their birth control and also optimize their lives and their health.” (41:28)
“I tolerated the pill really well, but then when I went off of it I had this feeling of transitioning from a two dimensional, black and white sort of grayscale drawing to life, fully vibrant, awake, alive life. And it really was eye-opening to me.” (53:37)
Resources Mentioned In This Show
This Is Your Brain on Birth Control by Dr. Sarah Hill
Follow Dr. Hill on Facebook | Instagram | Twitter
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s October class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
Check out the full show notes here!
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For some people exercise and movement have become synonymous with something that you do not want to do or something that will make up for other things in your life. Instead of viewing exercise as something that is embedded into your self worth or fear of getting bigger, I invite you to examine how this mentality has become engrained into your mindset.
Shift Your Mindset Around Movement
You don't have to exercise excessively in order to have good health and an improved mental state. If you want to come to a place where you feel better about your body, I invite you to try shifting your mindset around movement to find joy and the excitement in play instead of counting calories and viewing exercise as a transactional relationship.
Instead of being scared of what will happen if you do not go intense, be willing to stop and take where you are in your life and your health journey into consideration. If you can broaden your view from exercise to movement, bring in the nourishing aspect of life and take into account the entirety of your wellbeing, you can let your innate knowledge be the guide to helping you enjoy movement and all of its benefits.
Do you use intuition to guide your movement practice? Let me know in the comments on the episode page.
On Today's Episode
- Tips for those who can't handle a lack of structure when it comes to fitness (11:16)
- Understanding how our feelings drive our behaviors and how to change that (16:10)
- Why you should adopt a new vocabulary of movement without the baggage (17:35)
- Viewing food and movement as joy and play instead of calories or fuel (19:12)
- How to broaden and expand your view of movement to find true wellbeing (25:40)
Quotes
“I was afraid to stop doing any type of intense exercise because my fear was always getting bigger. And that fear of getting bigger, or not getting smaller, which is the flip side to that coin, really drove a lot of my behaviors.” (8:36)
“If you are the kind of person who has a trip planned and you are already freaking out about ‘where are you going to go, is it going to be open, what is the schedule going to be like, can you stick to your normal routines, what's going to happen if you can't do your usual workout, are you going to gain weight’, I think this is a chance for you to look at that.” (10:38)
“My role here with this podcast is to point out some of the obvious truths that maybe aren't so obvious to you because you haven't looked in it in that way.” (16:58)
“Movement doesn't always have to be structured and for time and pushing yourself to the max. So see if you can broaden this as a mindset of caring for your body and your mind instead of micromanaging what you see on the scale or punishing yourself for what you ate. Look at it as an opportunity to nourish yourself.” (26:51)
Resources Mentioned In This Show
HTK 242: Limiting Beliefs w/ Allegra Stein
HTK 214: 6 Reasons Why BMI Is Bullshit
Nutritional Therapy 101 Free 7 Day Course
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s September class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support!
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Lindsay Cotter of Cotter Crunch started her blog over 10 years ago as a way to share her recipes and food photography. What started out as a side project has exploded into a thriving business and its all thanks to Lindsay’s courage to go after the dreams she had for herself. In this episode, we are diving into everything from creativity to overcoming challenges and how to define success so that you can achieve the vision you have for your life.
Evolving, Expectations, & Taking Risks
Lindsay believes in the power of sharing our tricks of the trade in order to build each other up and make each other better. Today she shines a light on everything from finding the motivation to achieve your goals, to why you should never be afraid to outsource what you don’t know about your business and how to use gratitude to focus on what’s going right instead of what isn’t.
It is important to give yourself time to evolve, set realistic expectations when it comes to your business, and take risks towards things that are bigger than you. If you are looking to take that next step with your business but are letting imposter syndrome or intimidation stop you, Lindsay is here to inspire you to go after what you want, appreciate the present, and have faith that it will all come together in the end.
How are you working to bring your goals, dreams or vision to life? Share the ways that you are investing in yourself in the comments on the episode page.
On Today's Episode
- Skills that can help you stay motivated when working in the online realm (21:14)
- Advice for those who want to create an online presence but don’t know how (31:28)
- What it is like to create your own studio space and grow your business dreams (35:40)
- How to find the courage to face your financial fears and really invest in yourself (38:25)
- Ways to stay connected to joy despite the negative feelings of ‘what if’ (42:15)
- The importance of redefining success as it relates to you and your goals (45:20)
Quotes
“I love being able to help people in their zone, what they are doing, whether it be photography or not, I just know that everybody has this gift to shine.” (9:26)
“What can I do in 5 years to better my skills, what can I figure out about myself in this process? How can I bow down my goals and then just give myself a bunch of grace, because you’re gonna have hard times and mess up.” (23:16)
“One thing that is always in the back of my head is, ‘if I were not a blogger, what would I want from this website, how would it benefit me?’. And then you kind of see it from there, and you can even ask your audience too because that’s really what you are there for.” (31:16)
“I wanted to push through those barriers because the vision was greater than the fear of not succeeding.” (41:26)
“As humans, we were created to learn more we were created to try new things and I think that is what makes us successful, knowing that we have those opportunities and taking those risks.” (46:40)
Resources Mentioned In This Show
Nourishing Superfood Bowls by Lindsay Cotter
Follow Lindsay on Instagram | Facebook | Twitter
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s September class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
On our first-ever in-person interview, this Fierce Love Friday is taking an interview-style approach with life-coach Allegra Stein. Allegra is all about finding your strengths, challenging your own limiting beliefs, and helping her clients achieve the things they dream of.
Strong Sense Of Self-Awareness
Allegra wants to help you define the shape that you hold in this life and put language around your strengths and how they can benefit your tribe. Through a strong sense of self-awareness and understanding what is driving the core messages you tell yourself, you can create a new chapter in your life that you are in love with.
With the help of the YouMap, Allegra can guide you through the career, relationship and other goals that you have to find eternal happiness and own your own power. If you are searching for some guidance around your strengths, weakness, and how to be the best version of you possible, this episode is for you.
How do you work to own your strengths and stop the negative self-talk? Share with us in the comments on the episode page.
On Today's Episode
- The importance of discovering your YouMap to find internal empowerment (17:20)
- Taking the information you know about yourself and applying it to become better (22:40)
- Why being an expert in something doesn't always equal more value (31:20)
- Reasons why you need to figure out your ‘why’ and reflect on your own strengths (39:40)
- How to become the museum curator of your own life and happiness (44:20)
Quotes
“I’m in this tent, and I am here to help a person who is on a journey, who wants to make something happen, who wants to bring something to life, who has a big idea, who is embarking on something new or unknown, I love that space.” (16:58)
“I do believe that all of your interests, all of the things that you curate, are circling a star. And there is a core to what it is that you want to share and teach, there is a center.” (32:19)
“That in it of itself is transformative for someone, and it doesn't come naturally to a lot of people.” (40:32)
“What if you could create the things you want to create, not only in the service you create for your community and your people but also feeling aligned with your work, also creating abundance? All these things that are compelling to you, but in a way that aligns with your natural way of showing up.” (44:09)
Resources Mentioned In This Show
Follow Allegra in Instagram | LinkedIn
Nutritional Therapy 101 Free 7 Day Course
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s September class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support!
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
At the end of the day, no one is going to look back on you and remember your body fat content, inflated bank account or how big your muscles are. What people truly care about is how you made them feel and what actions you took to inspire others. This is the moving force behind Jake Thompson, a long-time friend, motivational speaker, and genuine person who is dedicated to sharing his philosophy for living a life full of more joy and empowerment.
Happiness Is Worth Fighting For
Instead of focusing on other people's successes, Jake urges you to stay in your own lane and focus on your own personal growth. So many of us settle for what we think we are capable of, and Jake is inspiring people to do more than they think they can. By working through the failures in life as part of the process and focusing on the present version of yourself you can reach your top true speed in life.
Every time you fail you are one step closer to figuring out what is right for your life. By flipping your perspective, showing up consistently every day and not letting outside noise complicate your process you can reach your full potential just by competing with yourself. Jake urges you to start being in competition with yourself, because your own happiness is worth fighting for, and what matters most is what you chose to build around you.
Are you ready to run your own race and give everything to the pursuit of everything you could be? Share what you found most inspiring about Jake’s perspective in the comments on the episode page!
On Today's Episode
- Tips to cultivate a winning mindset and become a competitor in life (8:50)
- Ways to be motivated by competing with yourself instead of compared to others (17:02)
- Why taking care of yourself is not selfish despite popular belief (36:30)
- The role gratitude plays in winning at life and creating a lasting legacy (37:16)
- How to address your negative self-talk and create positive reinforcement (46:50)
Quotes
“My focus is really the same thing, its helping people become competitors in life, in their careers, to not get to the end of their life looking back asking ‘what if I had shown up, what if I had done better’. How can we teach them to have the mindset every day to just wake up and attack the day.” (9:18)
“The things that make you successful in sports and weight lifting are the things that make you successful in life. And I don't know why it took me so long to connect the dots.” (20:22)
“There is always going to be someone ahead of us, there's always going to be someone behind us. But none of that actually matters because us looking at that, paying attention to that, is only slowing us down from doing our best.” (27:27)
“You have to be selfish to a degree so that you can take care of yourself and show up for others. Because if you arent taking care of yourself eventually you are going to break down and you won't be able to show up for others.” (37:01)
“We all have some degree of talent and skills, what matters more than talent is your effort, and it is twice as important.” (42:36)
Resources Mentioned In This Show
Follow Jake on Instagram
Cultivate a Winning Mindset Podcast
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s September class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!
Welcome back to the second part of my messy thoughts on food, where we dig into the scale, our relationship with food and the importance of looking at food as a bio-individual process rather than a one size fits all standard.
Fear Around Food
Disordered relationships with food are an increasingly common problem and something that many people including yours truly have struggled with on a serious level. Negative body image, poor body confidence, dysmorphic thoughts, and stress and anxiety can all be related to our relationship with food and this episode is all about exploring the spectrum of disordered eating.
Learn why I have no tolerance for those who dismiss fear around food, how Paleo helped me feel more comfortable in my body, why I am passionate about bridging the gap between intuitive eating and nutritional therapy, plus much more.
If you feel like the rules and constructs you have around food is causing you stress, anxiety or social isolation, and want to stop the on again off again dieting, it is important to keep having these conversations. And if you are serious about helping people change the way they think about food you need to be open to having your mind changed as well.
What about this episode made you feel called to make a change and shift into a new direction when thinking about our unique relationships with food? Share with me in the comments on the episode page.
On Today's Episode
- Exploring the role intention, impact and Paleo had on my nutrition journey (10:50)
- Getting away from diet culture in the traditional sense to find food harmony (12:10)
- Why continuing to just talk about the ‘what’ of nutrition is not enough (21:00)
- Dismissing nutrition and intuitive eating myths and setting the record straight (23:25)
- What to do if you need help with disordered eating right now (28:10)
Quotes
“It's beyond debilitating and fucks with your head when you really do judge your own self-worth and value from what the scale says.” (9:13)
“For me personally, Paleo was a great stepping stone, I really started learning about how to eat more nourishing foods and what that looked like and just get on this path to feeling better in my body.” (13:43)
“If we are going to do healing protocols on folks who have problematic relationships with food, we have to address that relationship with food first.” (17:33)
“Intuitive eating is not a diet, it's not going to be something you can just flip in and out of, or that’s got one specific set of rules. It's highly nuanced and its a process, it is a living, breathing thing.” (29:37)
Resources Mentioned In This Show
HTK 238: Messy Thoughts On Food Part 1
National Eating Disorders Association
Nutritional Therapy Association Website
Harder to Kill Radio is sponsored by the Nutritional Therapy Association. Registration is now open for the NTA’s September class. You can learn more and save your seat by clicking here (and don’t forget to mention my name on your application!)
You can also try out their free 7-day course, Nutritional Therapy 101 by clicking here.
The Core 4 book is now available! Click here to get a free gift when you purchase. Thank you so much for all your support!
Check out the full show notes here!
Follow Steph on Facebook | Twitter | Instagram | YouTube | Pinterest
I'd really love it if you would take 1 min and leave us a rating and review on iTunes!