Eat Well, Think Well, Live Well

Did you know keeping a food journal can double your weight loss? It’s true! In this episode, I’ll introduce you to a graduated approach to food journaling and planning, from simple record-keeping to advanced 24-hour planning. Plus I’ll teach you (or remind you!!) of the concept of 'go-to meals' as a strategy for maintaining eating habits that align with your weight loss goals. Here's that Go-To Meal Guide I mentioned! grab it HERE 00:00 Welcome to the Eat Well, Think Well, Live Well Podcast 00:39 The Power of Food Journaling for Weight Loss 02:14 Elevating Your Food Planning: From Good to Best Practices 11:42 Introducing Go-To Meals for Sustainable Eating Habits 14:15 Achieving Long-Term Success in Your Fat Loss Journey 17:13 Closing Thoughts and Resources BACK AGAIN! Free food planning session! Only 5 spots left in the next 2 weeks! When they’re gone, they’re gone! I know you struggle with deciding what to eat–let me help. You’ll leave this free 45 minute session with a plan of exactly what to eat to start losing weight. SCHEDULE HERE! More from Well with Lisa: Your Go-To Meal Guide: grab it HERESchedule your free strategy/coaching session: wellwithlisa.as.meWant YOUR weight loss question answered on the podcast? Fill out this google form HERELet's be friends! Follow me on instagram: @well_with_lisaJoin the waitlist for group coaching HERE

Are you intrigued by the DEXA Scans sometimes offered in gyms or maybe you’ve heard of them only for bone density in senior citizens? I wanted to learn more about my body composition and so I sought out a DexaFit location near me. I learned so much I wanted to share with you too! Ken Apperson, the Co-owner of the Midtown Sacramento location agreed to chat with me all about the DEXA Scan and the VO2 Max test I had done. You’ll learn why you would want to have these tests done and what they tell you about your current body and heart health. Don’t wait for a doctor to suggest testing if you are curious. You can get medical grade testing for relatively low cost for the information you receive. For me–it was totally worth it! Listen in and see if you agree and then be sure to let me know if you have one done too! BACK AGAIN! Free food planning session! Only 10 spots available in the next 4 weeks. When they’re gone, they’re gone! I know you struggle with deciding what to eat–let me help. You’ll leave this free 45 minute session with a plan of exactly what to eat to start losing weight. SCHEDULE HERE! More from Well with Lisa: Your Go-To Meal Guide: grab it HERESchedule your free strategy/coaching session: wellwithlisa.as.meWant YOUR weight loss question answered on the podcast? Fill out this google form HERELet's be friends! Follow me on instagram: @well_with_lisaJoin the waitlist for group coaching HERE Find Ken and DexaFit Midtown on Instagram: @dexafitmidtownsac About Ken: Original angel investor in Dexafit corporation back in 2017, Ken opened the first Dexafit location in Sacramento the following year in Folsom CA. He moved to Midtown in the wake of the pandemic. At Dexafit, we are purveyors of precision health and fitness testing serving the greater Sacramento region stretching from the East Bay to Stockton to Tahoe and all points in between.

Ever wish you could snap your fingers and create a new thought? Me too. Unfortunately it’s a bit more complicated. In this episode, I’m going to give you the next best thing. I’ll introduce you to a practical strategy for identifying and practicing new, believable thoughts, using 'bridge' and 'ladder' methods to transition from current negative thinking patterns to more positive, intentional ones. These techniques aim to help you gradually accept more loving and constructive thoughts about your body and eating habits, ultimately supporting your weight loss goals and fostering self-love. Past Episodes referenced: How to FEEL Better listen HERE The Self Coaching Model listen HERE BACK AGAIN! Free food planning session! Only 10 spots available in the next 3 weeks. When they’re gone, they’re gone! I know you struggle with deciding what to eat–let me help. You’ll leave this free 45 minute session with a plan of exactly what to eat to start losing weight. SCHEDULE HERE! More from Well with Lisa: Your Go-To Meal Guide: grab it HERESchedule your free strategy/coaching session: wellwithlisa.as.meWant YOUR weight loss question answered on the podcast? Fill out this google form HERELet's be friends! Follow me on instagram: @well_with_lisaJoin the waitlist for group coaching HERE

Need some no nonsense advice? You’ve come to the right episode! Barbie Boules, AKA the Cognition Dietician joins me today to discuss the four pillars of fat loss in mid life as well as how to keep your brain healthy. You will love Barbie’s straightforward teaching and expansive knowledge of this topic. If you are trying to figure out weight loss in the pre or post menopause time (don’t forget that’s roughly your 30s, 40s and 50s!) this will be gold for you. Taking care of your brain has a lot of overlap with the habits that we discuss for fat loss, with two important additions that anyone can do--cognitive reserve and social connection. Listen all the way to the end (yes it’s a longer one but sooo worth it!) for her last tidbit that is just so important. I’d love feedback on this episode so please feel free to DM me on Instagram or send me an email! BACK AGAIN! Free food planning session! Only 10 spots available in the next 4 weeks. When they’re gone, they’re gone! I know you struggle with deciding what to eat–let me help. You’ll leave this free 45 minute session with a plan of exactly what to eat to start losing weight. SCHEDULE HERE! More from Well with Lisa: Your Go-To Meal Guide: grab it HERESchedule your free strategy/coaching session: wellwithlisa.as.meWant YOUR weight loss question answered on the podcast? Fill out this google form HERELet's be friends! Follow me on instagram: @well_with_lisaJoin the waitlist for group coaching HEREMore from Barbie Boules: Website: www.barbieboules.comInstagram: @the_cogntition_dietitianAbout Barbie: Barbie Boules is a registered dietitian, certified health coach, and meditation teacher with over 22 years of experience. In her practice she works as private coach, community educator, passionate speaker, popular corporate wellness programmer, and respected dietetic intern preceptor. She’s had the privilege of counseling thousands of men and women around the country on their journey to better health. Barbie specializes in the unique needs of women over 40. She focuses on helping her clients achieve optimal metabolic and cognitive fitness without the unnecessary and unsustainable rules of fad dieting, and rather through a genuine understanding of what each client truly needs to transform their health for good. Barbie takes an integrative approach that's evidence-based and holistic, emphasizing nourishing foods, quality sleep, daily movement, and developing solid stress skills. She is passionate about a mindful approach to healthy aging, and executes a deep knowledge of the psychology and neuroscience behind our behavior surrounding food. Learn more at www.barbieboules.com

What is fueling you, besides your food? Food is actually a secondary source of nourishment in our lives. When our Primary Food, or our Careers, Relationships, Physical Activity and Spirituality are where we want them to be, the food on our plate becomes secondary to fueling our lives. This is the core of my program ideal that states that I want to help you make your life amazing so the food on your plate doesn't have the job of comforter, compensator and celebrator. When you are satisfied in these big areas of your life, you are less likely to turn to your food to fix them. I’ve got a great visual tool that goes with this episode–the Circle of Life to really see where your imbalances in these pillars lie. Listen in to see how you can get a copy! BACK AGAIN! Free food planning session! Only 10 spots available in the next 4 weeks. When they’re gone, they’re gone! I know you struggle with deciding what to eat–let me help. You’ll leave this free 45 minute session with a plan of exactly what to eat to start losing weight. SCHEDULE HERE! More from Well with Lisa: Your Go-To Meal Guide: grab it HERESchedule your free strategy/coaching session: wellwithlisa.as.meWant YOUR weight loss question answered on the podcast? Fill out this google form HERELet's be friends! Follow me on instagram: @well_with_lisaJoin the waitlist for group coaching HERE

Have you been thinking you need a break from weight loss? If you’ve ever been in that situation thinking I just wish I could eat whatever I wanted, this episode is for you. Listen in for 4 reasons why you are thinking you need a break, and what to do instead. Remember we are going for lifestyle change, not constant weight loss/dieting! BACK AGAIN! Free food planning session! Only 10 spots available in the next 4 weeks. When they’re gone, they’re gone! I know you struggle with deciding what to eat–let me help. You’ll leave this free 45 minute session with a plan of exactly what to eat to start losing weight. SCHEDULE HERE! More from Well with Lisa: Your Go-To Meal Guide: grab it HERESchedule your free strategy/coaching session: wellwithlisa.as.meWant YOUR weight loss question answered on the podcast? Fill out this google form HERELet's be friends! Follow me on instagram: @well_with_lisaJoin the waitlist for group coaching HERE

Are you in love with your fitness routine? Many of us feel like exercise is something that SHOULD be done or is done to punish ourselves, or maybe even to earn our food. If we could actually fall in love with it, what would that look like? Osteopath and personal trainer Sherry Shaban joins me today to discuss just that. She went from being hit by a car, 2 back surgeries and told never to run again to personal trainer and weight lifter. She and I discuss short term and long term benefits to exercise as well as how to think in order to actually love it! More from Well with Lisa: Your Go-To Meal Guide: grab it HERESchedule your free strategy/coaching session: wellwithlisa.as.meWant YOUR weight loss question answered on the podcast? Fill out this google form HERELet's be friends! Follow me on instagram: @well_with_lisaJoin the waitlist for group coaching HEREMore from Sherry Shaban: Get Sherry’s free Make Peace with Food ebookWebsite: makepeacewithfood.comInstagram: @sherryshabanfitnessSherry’s podcast Fall in Love with Fitness: LISTENAbout Sherry: Sherry Shaban, an extraordinary fitness and life coach who’s battled back from the brink of paralysis to transform not only her body but her entire outlook on life. Sherry will challenge your conventional wisdom on dieting and fitness as we look at why diets fail, and what you can do differently. We are unpacking the nuances of ‘transformation’ versus ‘results,’ and how you can move from a life of limitations to one of endless possibilities. From the role of intuitive eating to overcoming chronic pain to the habits that define successful “athletes” in all walks of life, this is a holistic conversation about optimizing your performance from the inside out. Sherry Shaban is an osteopath and an anti-diet health and life coach from Montreal, Qc. She is the founder of the Fall in Love with Fitness Podcast, the HIIT Decks™ App, and Make Peace with Food™, the leaders in an anti-Diet approach that rewires the brain’s relationship with food to naturally release bodyweight struggles forever. With over 23 years of experience in the fitness industry, Sherry is a renowned expert in the most challenging weight loss cases and has helped thousands of people worldwide transform their health and fitness using her revolutionary method to rewire the brain, release self-sabotaging limiting beliefs, and patterns, and fall in love with fitness so that weight loss becomes easy, predictable, and enjoyable.

Today I’m answering this listener question: “How do I stop obsessing over everything I eat? I.e. is it the healthiest, is it what I should eat right now, will this cause me to feel sick and so on.” There’s a lot to unpack here! I discuss where the obsession is likely coming from, what we define as the “healthiest” thing and what maybe is causing you to feel sick. I am giving you 7+ strategies to manage this today! (the + is from one extra tip at the end that came to me while I was recording and it’s probably my favorite one!) If you want that original Drop the Obsession and the Weight free ebook I wrote, you can grab that HERE More from Well with Lisa: Your Go-To Meal Guide: grab it HERESchedule your free strategy/coaching session: wellwithlisa.as.meWant YOUR weight loss question answered on the podcast? Fill out this google form HERELet's be friends! Follow me on instagram: @well_with_lisaJoin the waitlist for group coaching HERE

Have you noticed alcohol is affecting your ability to lose weight? Are you thinking you would like to stop drinking or maybe just drink a little less? You’re in the right place. (Not a drinker? Wait don’t go! Molly mentions at the end how all this is so similar to your relationship with sugar as well! So this episode just might still apply to you!) Molly Zemek is a former sommelier and professionally trained chef, turned emotional eating coach and is here today to help you get clear on what you can expect if you decide to decrease or eliminate your drinking. She says, “I started to create desire not to have it because what I had desire for was how I felt without the alcohol. It's like I want more of these mornings where I'm waking up just in a great mood and energized. I want more of these, like, eight hour stretches of sleep that I wasn't getting when I was drinking. There's so much pleasure in that. I want more of that. And when I wanted more of those things, I lessened my desire for the drinking.” More from Well with Lisa: Your Go-To Meal Guide: grab it HERESchedule your free strategy session: wellwithlisa.as.meLet's be friends! Follow me on instagram: @well_with_lisaMore from Molly Zemek: Get Molly’s free minicourse: HEREWebsite: mollyzemek.comInstagram: @mollyzemekMolly’s podcast Weight Loss for Food Lovers: LISTENAbout Molly: Molly is a professionally-trained chef and author of the new book "Decoding Your Emotional Appetite: A Food-Lover's Guide to Weight Loss." She hosts the internationally-ranked podcast "Weight Loss for Food Lovers" where she empowers foodies to feel and look their best without sacrificing the food you love. She has valuable insight to share with you on how to relish food without the negative side effect of a sugar spike.

Thought errors are not actually thoughts that are false or incorrect or untrue–as I first thought. Thought errors are just thoughts that lead to increase and unwanted desire that lead to unwanted action. These are the thoughts that are responsible for your overeating! If you find yourself in a constant state of cravings or urges, or constantly feel like you are battling your thoughts around food, this episode is for you! More from Well with Lisa: Your Go-To Meal Guide: grab it HERESchedule your free strategy/coaching session: wellwithlisa.as.meWant your weight loss question answered on the podcast? Fill out this google form HERELet's be friends! Follow me on instagram: @well_with_lisaFor more info on the model, check out these episodes: Ep 4 and Ep 25

Whew we covered a lot today! I did a content survey back in January and I realized several of the questions could be answered shortly and wouldn't take an entire episode, so I got through as many as I could in this episode. In this episode I covered questions relating to: Menopause and non medical interventionsHealthy relationship with foodSleepHow to know what works for you, when you’ve tried everythingFitness and nutrition in your 40’s+Water intakeAnd more!Want to ask me a question for my next “your questions answered” episode? Fill out this google form HERE More from Well with Lisa: Schedule your free strategy/coaching session: wellwithlisa.as.meYour Go-To Meal Guide: grab it HERELet's be friends! Follow me on instagram: @well_with_lisaFor episodes I referenced check out the following: For sleep: Ep 77 and Ep 6 For the model: Ep 4 and Ep 25 For emotional eating: Ep 65 (all about cravings) and Ep 51 (mindless eating vs. emotional eating)

Is motivation something you need to get started? Or is it a byproduct of doing an action? My guest today, Allan Misner helps us decode this and figure out the source or your motivation. We also discuss the 5 mindsets that may be holding you back and how they can be turned into superpowers. More from Well with Lisa: Your Go-To Meal Guide: grab it HERESchedule your free strategy session: wellwithlisa.as.meLet's be friends! Follow me on instagram: @well_with_lisaMore from Allan Misner: Get Allan’s free quiz and resources for my podcast listeners: HEREWebsite: 40plusfitness.comFacebook: @allan.misner.CPTAllan’s podcast: LISTEN About Allan: Coach Allan is a National Academy of Sports Medicine (NASM) Certified Personal Trainer, a Precision Nutrition Level II Master Health Coach, and a Functional Aging Institute (FAI) Certified Functional Aging Specialist. He went on to earn specialties in Behavior Change, Corrective Exercise, Performance Enhancement, Fitness Nutrition, and Online Personal Training. He is the host of the 40+ Fitness Podcast, the largest and longest running health and fitness podcast for people over 40. He has interviewed hundreds of health and wellness experts over a wide range of topics. He is the author of the award-winning book, The Wellness Roadmap: A Straightforward Guide to Health and Fitness After 40. In 2015, he launched 40+ Fitness Online Personal Training to help people over 40 improve their health by losing weight and getting more fit. He and his wife live on a Caribbean island in Bocas del Toro, Panama where they run Lulu’s Bed and Breakfast.

There’s a lot of problems with short term and fad diets. I’m outlining 4 major ones I see. I believe that what we eat in a day is our diet and that we have to remove the negative connotation within our brain that eating less–or rather eating in the amount that works best for your body–is the same as being on a diet. Join me in this episode and let me know what you think! Obstacles and Strategies episode 23: listen HERE More from Well with Lisa: Schedule your free strategy/coaching session: wellwithlisa.as.meGroup program: we started today!! If you’re still interested, email me HERE Your Go-To Meal Guide: grab it HERELet's be friends! Follow me on instagram: @well_with_lisa

If you’ve had a baby, you’ve heard the term “bounce back.” How quickly you “bounced back” into your body or your life is often celebrated. But does this hinder our recovery? And are we still carrying some of these thoughts about trying to “get our bodies back” into our weight loss today? Listen as Dr. Arielle Martone and I discuss what true recovery looks like in postpartum and how we can avoid this talk of “bouncing back.” And it’s never too late by the way! I’m 16 years out and Arielle tell us there are still things that can be recovered (I’m looking at you peeing with sneezing!!) More from Well with Lisa: Group program: we started today!! If you’re still interested, email me HERE Your Go-To Meal Guide: grab it HERESchedule your free strategy session: wellwithlisa.as.meLet's be friends! Follow me on instagram: @well_with_lisaMore from Arielle Martone: Get Arielle’s FREE guide→Take Care Down There: Pelvic Recovery 101Website: findyourwaymama.comInstagram: @ariellemartone About Arielle: Arielle Martone is a doctor of physical therapy, yoga teacher, EFT practitioner, author and certified pre and postnatal coach, turned postpartum wellness coach after having 2 kids and overcoming postpartum depression and pelvic pain. Arielle founded Find Your Way Mama LLC to offer resources and services to new moms including The Postpartum Revolution help new moms reconnect mind/body and actually heal postpartum so they can have more energy, feel strong and confident not only in their bodies but who they are becoming.

Who even plays the organ? Me! This is the episode you didn’t know you needed about how playing the organ is super similar to losing weight. Here’s the links for the group program I mentioned: I’m IN and ready to register! Do that HEREI’m super interested but need more info. Send me the details! Click HERE to drop your email.I still have questions and really need to talk to you. No problem– Schedule your free coaching call: wellwithlisa.as.meSidenote: I refer to the manuals as “keyboards” in this episode so as not to confuse people. But on the off chance someone that also plays the organ listens–just know that I know they are actually called manuals! Your Go-To Meal Guide: grab it HEREDon’t be shy–come say hi! Follow me on instagram: @well_with_lisa

HERE is the link to get registered for the group coaching program --> HERE Waitlist bonus discount is available just through Jan. 27 (meaning you need to sign up for the waitlist to get the bonus code prior to Jan 27. After that you’ll just sign up directly for the group program) What are the habits of successful weight loss? I notice these 4 things are consistently mastered by women in my program who are successful with weight loss and maintaining that loss. I’ll give you one spoiler–because if you know me at all, you know I’m going to talk about it–they use the hunger scale! Listen in for the 3 others, plus some good information on what’s happening with my upcoming group program! Not sure if you want group or 1:1? Schedule your free strategy session: wellwithlisa.as.meYour Go-To Meal Guide: grab it HEREDon’t be shy–come say hi! Follow me on instagram: @well_with_lisa

Do you label your foods “good” or “bad?” Honestly most of us do to some degree or another. And if you don’t, you’ve surely heard your Aunt Nancy saying she couldn’t possibly eat a cookie because she had already been so “bad” today having eaten a donut earlier. Or perhaps you’ve said “I’ve been good because I had a salad–I deserve that treat” Any time you label your food, you inadvertently label yourself–and this is just not true. You are neither good nor bad for eating certain foods. In this episode, I am going to tell you the three categories of foods you may want to skip–you don’t have to call them bad, but you’ll want to stop eating them. I’ll also list all the good foods I eat! HERE is the link to register for the Group Coaching Program! Sign up → HERE wellwithlisa.as.meHERE@well_with_lisa

Have you wished for a better night sleep recently? I sure have. Since recording this episode my sleep has actually gone downhill fast. I need this info just as much as many of you listeners do! Morgan Adams, a sleep coach, shares with us the best sleep trackers, some dangers of sleeping pills, the technique she uses to improve her clients sleep and 3 actionable tools for you to start sleeping better right away! More from Well with Lisa: Join the Group Coaching Program Waitlist HEREYour Go-To Meal Guide: grab it HERESchedule your free strategy session: wellwithlisa.as.meLet's be friends! Follow me on instagram: @well_with_lisaMore from Morgan Adams: Take Morgan’s FREE mini course→Sleep Reset Solution: Simple Morning and Evening Routines for Better SleepWebsite: morganadamswellness.comInstagram: @morganadams.wellnessAbout Morgan: Morgan Adams is a holistic sleep coach for women who struggle with getting a good night's sleep consistently. Her goal is to help women feel better and live better, and the key to both begins with a good night's sleep. Morgan is also a former insomniac who spent almost a decade using prescription sleeping pills despite knowing that her overall sleep quality suffered. She’s also a two-time breast cancer survivor who advocates for a lifestyle of disease prevention and integrating holistic strategies for cancer treatment.

Instead of just the “ins and outs” of 2024, let’s take it another step. Let’s talk about what you want to keep doing as well! In this episode, I share what I want to START doing this year, what I want to STOP doing and what I want to KEEP doing. You can get an idea of what I want to work on for myself this year–I’m definitely not perfect at this health and wellness life yet either! You’ll also learn what I want to start doing this year, and what I’d like to stop doing and what I think I’m pretty good at that I want to keep doing. You’re good at stuff too–don’t sell yourself short. There’s always things we want to keep doing. This isn’t an exhaustive list either–there’s plenty of things I’m doing that I’m going to keep like loving my family and making them a priority, making dinner every (most!) nights, attending church, helping my mom. . . you get the idea. We don’t have to list them all to know you’re doing a LOT of stuff right! And I can't wait to see your list too! Be sure to come over to Instagram and share it with me! Schedule your free strategy session: wellwithlisa.as.meJoin the Group Coaching Program Waitlist HEREYour Go-To Meal Guide: grab it HEREDon’t be shy–come say hi! Follow me on instagram: @well_with_lisa

What is a “last supper?” It's those meals you think you need to have before “going on a diet.” It’s all the things you think you need to eat before they are “off limits” after the New Year. This is not necessary and I’m going to tell you why in this episode! Here’s what to expect: What are the thoughts keeping you in scarcity mode before New years? What tool you can use right now to prevent the "last supper" idea from happening. And how to recognize if you are “over-nourished.” Back to Basics: The Hunger Scale episode: listen HERE Schedule your free strategy session: wellwithlisa.as.meJoin the Group Coaching Program Waitlist HEREYour Go-To Meal Guide: grab it HEREDon’t be shy–come say hi! Follow me on instagram: @well_with_lisaFree Get UNSTUCK Sessions now available through the end of 2023! If you haven’t lost your first 5 pounds just by listening to the podcast, you might be stuck. I’ve created this new free session just for you! Schedule yours HERE