Eat Well, Think Well, Live Well

Do you know where your “second brain” is? It’s in the gut! But what does that even mean? Jaime Filer and I discuss the gut brain connection in this episode and several of the neurotransmitters and how to support them. You’ll hear several ways to increase your dopamine and serotonin production capabilities in gut. Most are the simple health behaviors you probably are already trying to implement! This is just one more reason that you’ll want to do the things I’m always talking about! Hint: we talk about going for a walk after meals and keeping a food journal–just to name a few! More from Well with Lisa: HEREHEREwellwithlisa.as.me @well_with_lisaMore from Jaime Filer: HERE@jaim91@jaim91jaimefiler.comJaime Filer is a published fitness model, motivational speaker, and mental / physical health coach. She has a degree in Kinesiology, and has been an online personal trainer for over 17 years with thousands of transformations under her belt. She specializes in helping women overcome overwhelm, reduce anxiety, and increase their confidence through fitness.

Did you know that lofty goals are more likely to be achieved than super easy goals? Yes your brain likes, and needs challenge. But how do you know if it’s too much? Or in my words. . . What is your Rate of Perceived Exertion with your goal efforts? I’m going to teach you how to use the Rate of Perceived Exertion scale we typically use in relation to exercise exertion in our goal efforts. Are you trying to lose weight? Do you have goals about eliminating your overeating at night? These are the types of goals we want to put through the RPE test and see where they land. You’ll see how to measure your efforts and decide where to increase and where to decrease your efforts. I want you to reach your goals! If you aren’t, be sure to schedule a free strategy session with me so we can assess what’s going on. Goals too easy? Too difficult? Likely it’s the latter! But we’ll figure it out together. More from Well with Lisa: wellwithlisa.as.meHEREHERE @well_with_lisa

Habits are something we all are trying to improve right? But how exactly is that done? And how is it different for women? Emily Nichols is the expert on habits and she joined me today for an overview of her 5 Step Habit Change Method. I show you how to connect this habit work with the model and then dive into how we can habit stack, the cue, routine, reward cycle and time it takes to acquire a new habit. If this episode, or any past episodes have helped you in any way, please consider sharing the show! Send it to one friend or tell the world on social media! Tag me and I’ll give you a shout out as well! Thanks! More from Well with Lisa: HEREHEREwellwithlisa.as.me @well_with_lisaMore from Emily Nichols: Healthy Habit ResetAtomic Habits for WomenWebsiteInstagramEmily Nichols is the host of Habit Hack Your Health—a top 1.5% podcast that helps working moms and entrepreneurs habit hack their health in less time, guilt free. From her own struggles, Emily finally found that women have to do habits differently and she's sharing the solutions on how to live a healthy lifestyle that doesn’t feel overwhelming or complicated, but rather sustainable and empowering through the power of HABIT HACKING! Think of this as Atomic Habits For Women! Emily is now on a mission to redefine what health really means and equip other women with these sustainable habit hacks to help transform your life from the inside out and start putting yourself first without the guilt through the podcast, her programs, coaching, and tools from the Transformation Shop. Emily is also a wife, #boymom to 2 boys, Certified Personal Trainer, Orangetheory Coach, Behavior Change Specialist, & Taco Tuesday Enthusiast.

Do you live in a fire prone area? If so, you’ve probably heard the term defensible space. It’s the safe space we create around our homes to prevent the fires from moving quickly to the structures and overtaking our homes. In the same way, I want to teach you how to create defensible space in your life around stress. When we can fortify ourselves for stressful events that will come, we will be much better prepared. This includes not only participating in your favorite well being activities (see the episode linked below!) but also making sure we are not in a constant state of fight or flight. Letting our brains and bodies know that we are safe can help us to react in the way that we want to and show up as the person we truly want to be. I referenced several other episodes in this episode. Here are the direct links so you can quickly find them! Stress and Hormones with Ali Damron: LISTEN HERE Balancing Well-being and False Pleasures: LISTEN HERE Living Mindfully: Connecting with Nature, Emotions, and Breath for a Stress-Free Life with Amy Stein: LISTEN HERE More from Well with Lisa: wellwithlisa.as.meHEREHERE @well_with_lisa

Brandon Eastman from the Be Better Broadcast interviewed me a couple weeks ago for his podcast and he did such an amazing job I thought it would be fun to publish that interview here on the Eat Well, Think Well, Live Well podcast. I shocked and surprised Brandon with some of my answers to his questions, even though he is a coach and someone interested and invested in his own health as well. Brandon did an amazing job of pulling out my highlight reel! He really let me talk about all my best stuff. Even if you’ve listened to every episode of the podcast, this review of the most important concepts is really valuable. LAST CHANCE! Free food planning session! Only 10 TOTAL spots available through the first week in September.. But when they’re gone, they’re gone! I know you struggle with deciding what to eat–let me help. You’ll leave this free 50 minute, 1:1 session with a plan of exactly what to eat to start losing weight. SCHEDULE HERE! LISTEN to Brandon's show: The Be Better Broadcast More from Well with Lisa: HEREHEREwellwithlisa.as.me @well_with_lisa

Do you worry about getting hungry? Does it make you nervous to leave the house without snacks because you *might* get hungry before you get back? Usually you just eat in these situations right? Go ahead and have a snack so you won’t get hungry later. This is preventative eating. We do it to prevent ourselves from being uncomfortable later. But instead we make ourselves uncomfortable now by overeating. In this episode I discuss several reasons why we might be preventive eating and ways we can overcome the fear fo being hungry. I also tell you when it could be appropriate to choose some preventative eating. NEW! Free food planning session! Only 10 spots available through the first week in September. But when they’re gone, they’re gone! I know you struggle with deciding what to eat–let me help. You’ll leave this free 50 minute, 1:1 session with a plan of exactly what to eat to start losing weight. SCHEDULE HERE! More from Well with Lisa: HEREHEREwellwithlisa.as.me @well_with_lisa

Are you overweight? Or just undermuscled? This is a new way to look at our body composition that has nothing to do with the scale. Take a look at how much muscle you have–and you can do that by assessing your strength in daily activities. Jana tells us in this episode of a 60 year old client who wasn’t able to pick up her first grandchild out of the cot. This is a heartbreaking lack of function. What can we do about it? We can strength train. Jana shares multiple ways to do this and some of her favorite modalities. Plus she is an expert on mobility, which we also chat about near the end–so stay tuned for the whole episode! NEW! Free food planning session! Only 10 spots available in the next 4 weeks. But when they’re gone, they’re gone! I know you struggle with deciding what to eat–let me help. You’ll leave this free 50 minute session with a plan of exactly what to eat to start losing weight. SCHEDULE HERE! More from Well with Lisa: HEREHEREwellwithlisa.as.me @well_with_lisaMore from Jana Barrett: jana-barrett.comjana_movement_coach jana.barrettJana is all about exercising to feel strong, confident and powerful and to move with freedom, pain free for as long as we possibly can. Jana is a Tacfit certified Instructor, Strength & Conditioning coach, qualified personal trainer. Jana helps women over 50 unleash the true power of their body, to move with freedom, pain free without a gym or lifting a single weight so they can build the physical strength and confidence to become unstoppable and to live their lives to the fullest. Jana has almost a decade of experience training women, from complete beginners to professional athletes. Her clients get strong, flexible and powerful using exercise and movement that is intuitive and suits their bodies, especially as they are transitioning through menopause. Jana is a strong advocate for women at this stage of life as this is often a forgotten group. Jana has discovered & mastered ancient warrior training with steel mace & clubbells and she now helps other women discover their inner warrior. She believes that every woman deserves to be strong, confident and invincible! Jana a mother of three children and lives in the beautiful New Zealand. She loves all things outdoors and is a keen (but not always very good) surfer.

NEW! Free food planning session! Only 10 spots available in the next 4 weeks. But when they’re gone, they’re gone! I know you struggle with deciding what to eat–let me help. You’ll leave this free 50 minute, 1:1 session with a plan of exactly what to eat to start losing weight. SCHEDULE HERE! Your brain lies to you. Did you know this? Often your brain will lie to you, and it’s usually to get you to eat more, so that the dopamine will keep on flowing!! But these lies are not helpful to your weight loss. I’ve identified 5 lies we tell ourselves about our weight loss that seem especially pervasive in my clients. I think you'll find your brain tells you these too. I’ll give you some ways to eliminate these from your thought patterns and help you identify why these lies aren’t helping your results. Link to episode 31: Accessing Past Diet Experiences to Help Decide What to Eat Now--LISTEN HERE Don't miss this! -->Join the Group Coaching Program Waitlist HERE More from Well with Lisa: HEREwellwithlisa.as.me @well_with_lisa

One year of podcast episodes deserved a very special guest and Jody Moore agreed to celebrate with me by sharing in her own words lessons she has taught me over the years of coaching. I’ve been coached by several amazing women, but none has been as impactful as Jody. I wanted her to teach you some of the tools and concepts that I use in my everyday life as well as with my clients. Listen in as we discuss disappointment, body love, relationship with self, transitions, and why “I don’t know” is always a lie. NEW! Free food planning session! Only 10 spots available in the next 4 weeks. But when they’re gone, they’re gone! I know you struggle with deciding what to eat–let me help. You’ll leave this free 50 minute session with a plan of exactly what to eat to start losing weight. SCHEDULE HERE! More from Well with Lisa: HEREHERE @well_with_lisaMore from Jody Moore: jodymoore.com@jodymoorecoachingjodymoore.com/trialjodymoore.com/podcastAfter having her first two kids, Jody Moore struggled with work/life balance, embracing motherhood, and liking herself. As an active member of The Church of Jesus Christ of Latter-day Saints she felt guilty for not loving the role of mother and wife, and turned to life coaching for help. The transformation she experienced not only helped her at work and at home, it strengthened her testimony of Christ leading her to dive into learning the tools of coaching and to leave her position as a corporate leadership coach to launch her own coaching practice. Jody is certified through The Life Coach School and completed Master Coach Certification in 2018. Today Jody has helped tens of thousands of people through her top-rated podcast Better Than Happy as well as her coaching membership program Be Bold. She has 4 children ages 7 – 17 and resides in Spokane, Washington with them, her husband, and their French bulldog Finn and cat Oscar.

How’d you sleep last night? If it wasn’t great, do you notice how it’s affecting you today? Sleep is often the missing link in your weight loss efforts. We sometimes don't even consciously realize that our poor sleep is affecting us, we just wonder why we can’t seem to stop craving cookies! Robynn and I discuss the links between sleep and hunger hormones as well as exercise and memory. Plus she gives helpful tips on how to start a better sleep routine! More from Well with Lisa: HEREHEREwellwithlisa.as.me @well_with_lisaMore from Robynn Powers: simplyembellishedlife.comfacebook.com/groups/motivatedmoms4health 15 Ways to Improve Sleep Robynn Powers is a Health Coach with a BA in Psychology and a certified Personal Trainer, Nutrition Coach, Pre/Post-natal Exercise Specialist, and Group Fitness Instructor who helps busy Moms implement daily strategies to improve their energy, strength, and confidence. She is passionate about helping Moms become the healthiest versions of themselves so that they can feel good in their bodies and feel free to live their lives the way they deserve to, without taking time away from family or making the journey to health too complicated. Robynn’s passion comes from her belief that if Mom is good, healthy, happy and confident in her own skin, the kids will follow her and live a healthier and happier life as well; and her personal experience of going from feeling frustrated, drained of energy, and stuck to improved health, energy and confidence using simple strategies.

Strength training is all about gaining strength right? But sometimes we overlook that in favor of thinking this will help me change my shape or look better or burn calories, etc. But what if building strength was the exact way you could actually lose weight as well? Philip Pape, of the Wits and Weights podcast, is here as my guest today to chat about strength as a means to lose weight, why its a great metric and what a great strength routine would look like. More from Well with Lisa: HEREHEREwellwithlisa.as.me @well_with_lisaMore from Philip Pape: witsandweights.comWits and Weights@witsandweightsPhilip Pape is a Certified Nutrition Coach, Body Composition Expert, and host of the Wits & Weights podcast. Through his personal transformation to become the strongest, leanest, and healthiest version of himself, Philip learned the effectiveness of using evidence-based nutrition and strength training to optimize body composition. Philip’s approach emphasizes sustainability and self-mastery of both body and mind to upgrade and optimize your health even with a demanding lifestyle. He helps high-achieving people use their wits to build their best body, reclaim their time, and become their most capable, confident selves in the gym and in life so they can show up and make an impact.

Do you feel like you aren’t quite sure what happened after you overeat? Like you don’t even remember it? You are likely going unconscious and eating mindlessly. It's not that you are eating in response to negative emotion--or what you might call emotional eating. It's just that you aren't paying any attention (most likely because you are doing something else at the same time) and you aren't really sure how much you've eaten. You just know you feel over full. This is a type of emotional eating, but isn’t quite the same. In this episode I explore the differences and how to identify when you are eating mindlessly. I also give you 4 things to work on to reduce your mindless eating and help you get to your natural healthy weight. Ready for some personalized help? Tap here to schedule a time to ask me your burning weight loss questions! Don't miss this! -->Join the Group Coaching Program Waitlist HERE More from Well with Lisa: HEREwellwithlisa.as.me @well_with_lisa

Women in midlife tend to limit themselves–thinking more about what they can’t do rather than the possibilities open to them. Midlife mindset coach Suzy Rosenstein joins me today to discuss thought patterns you may see in yourself and some techniques to dismantle and improve those. I hope you found this conversation with Suzy insightful and valuable. If you are enjoying the show, don’t forget to rate and review! Episode mentioned on HRT: Navigating Perimenopause and Menopause with Hormone Replacement Therapy and How it Affects Weight Loss with Dr. Rosensweet [Ep. 41]: listen HERE More from Well with Lisa: HEREHEREwellwithlisa.as.me @well_with_lisaMore from Suzy Rosenstein: suzyrosenstein.comGet Unstuck in Midlife Podcast Bundle!Women in the Middle@themidlifecoach_suzySuzy Rosenstein, MA is a master certified life coach and host of the popular podcast for midlife women, Women in the Middle®, with over 1.5 million downloads. She uses her upbeat approach about aging and being an entrepreneur over 50 to help you navigate the sometimes bumpy midlife road better and get the success and results you want with more time to enjoy your valuable time. Suzy helps you discover what you really want in your next chapter with the courage and commitment to pursue it so you actually love your life again!

How much do you cook from home? Do you hate it? Just not know how? Maybe you prefer restaurant food? Studies show that we get about 20% of our calories/intake from restaurants. But what about that other 80%? That is where you can really make a difference in your health. You don’t have to worry so much about those restaurant meals, if you are doing your best in your home kitchen. I’ve got 6 ideas from my own experience as a home cook on how to get started and improve your skills. This episode is perfect for beginner cooks and seasoned cooks alike. If you really want to improve your health, your food is the first place to start. According to one of the researchers, "Our food is the number one cause of poor health in the country, representing a tremendous opportunity to reduce diet-related illness and associated healthcare spending." Study referenced Ready for some personalized help? Tap here to schedule a time to ask me your burning weight loss questions! More from Well with Lisa: HEREwellwithlisa.as.me @well_with_lisaDon't miss this! -->Join the Group Coaching Program Waitlist HERE

Whether you work out to improve your appearance or for your health, they aren’t actually separate. Steve Washuta is my guest today. He is a personal trainer with 30,000 hours of experience. He has worked with women of all ages and he says this: “When people are only focused on vanity, and they don't focus on their long-term health. I compare it to money. So ultimately, what do you want with your money? Of course you wanna make money now and spend it, but you wanna save for retirement because, You know, having money into old age matters. “Well, you also want to save your body into old age. So if you're burning through your money too fast, or in my case, if you're wearing down joints and ligaments and you're pushing your body too hard at a young age, you're gonna deal with that later on in life. You're not saving your body later on. “So there are more proper ways to work out for overall health and wellness. That's being concerned with flexibility and mobility and making sure you're not doing too much high intensity and making sure it's not just vanity based. Asking yourself, taking a step back and saying, is this making me feel better? Do I actually feel great doing this?” We also talk about some ideal training schedules for just getting started and for the more established exerciser! I hope you found this conversation with Steve insightful and valuable. If you are enjoying the show, don’t forget to rate and review! More from Well with Lisa: HEREHEREwellwithlisa.as.me @well_with_lisaAbout Steve: Steve has over 30,000 in the Fitness Industry and is dedicated to helping the general population stay healthy into old age. Additionally, he authored, Fitness Business 101, to help young personal trainers and health professionals expedite their success in the industry. He hosts, The TrulyFit Podcast, and is a co-owner of a fitness software company under the same name. More from Steve Washuta: Truly Fitfitnessbusiness101.com/stevewashuta

Hormones can be divided into four main buckets: hunger, sex, stress, and thyroid. Allison Occkial dives into how we can optimize these four separate categories and gives us actionable tips for weight loss and improved function! She is also a certified personal trainer and I asked her a few bonus questions about movement and exercise, specifically for women. GET THAT BONUS CLIP ON MOVEMENT HERE! I hope you found this conversation with Allison insightful and valuable. If you are enjoying the show, don’t forget to rate and review! More from Well with Lisa: HEREHEREwellwithlisa.as.me @well_with_lisaMore from Allison Occkial: Allison Occkial is a certified Holistic Health Practitioner based out of Cleveland Ohio. She is a certified Holistic Nutritionist, Fitness Trainer, and Functional Medicine Health Coach and had been working in the field since 2008. She does personal training in addition to working with clients virtually, offering wellness programs, virtual courses and functional medicine based health coaching. Her specialties include working with women who struggle with chronic stress, low energy, hormone imbalances, and thyroid and adrenal health issues. She believes in helping others reclaim their body and their health from a holistic, inside out approach. Her new passion is helping women improve their fertility & empowering other moms to find their healthy balance. In her free time, she loves spending time with her husband Brian and their 7 month old daughter Natalie. She also enjoys exercise, baking, reading, writing & being outside. finessefitnesswithallison.comwellnesswithally

A collection of 5 tips and tricks I use every week with one client or another–or myself! Sometimes I have tips I want to share with you that don’t make an entire episode. So I just lumped them all together in one! Ready for some personalized help? Tap here to schedule a time to ask me your burning weight loss questions! Don't miss this! -->Join the Group Coaching Program Waitlist HERE Episodes referenced: The Self Coaching Model: episode 4 Falling off the Wagon: Why It’s Simply Not True: episode 18 More from Well with Lisa: HEREwellwithlisa.as.me @well_with_lisa

Did you know emotions are 50/50? You experience about half positive and half negative emotions. It sometimes doesn’t feel that way, and so we try to stop having negative emotions but buffering against them. In this episode I take you through how I teach my clients this concept and how to recognize your false pleasures vs. the well being activities you want to include more of in your life. Ready for some personalized help? Tap here to schedule a time to ask me your burning weight loss questions! Don't miss this! -->Join the Group Coaching Program Waitlist HERE More from Well with Lisa: HEREwellwithlisa.as.me @well_with_lisa

Amy Stein and I discuss her journey to wellness through natural living, connecting with Mother Nature and breath work. We dive into primary programming and emotion work. We cover a lot of ground in this topic but it was so fun! It’s a little more woo-woo than you typically hear in my podcast and you’ll hear me push back a little with Amy and play devil’s advocate with some questions. We really came to some common ground with the breath work so I asked her to record a bonus clip of a mini breathwork session. It was delightful to go through that with her. GET THE BONUS BREATHWORK SESSION HERE! I hope you found this conversation with Amy Stein insightful and valuable. If you are enjoying the show, don’t forget to rate and review! More from Well with Lisa: HEREHEREwellwithlisa.as.me @well_with_lisaMore from Amy Stein: Amy’s mission is to educate and empower those who are struggling with their health on how to reconnect to their bodies' innate intelligence using Mother Nature as a guide. She finds that when we awaken to our inner light and wisdom we can sync the mind with the body and spirit. Amy combines the “power of the plants” along with energy medicine techniques and breathwork to allow you to live in harmony in your body and environment as your authentic self. www.mindbodyspiritbreath.com5 Ways For Whole Body Healing free ebookFree Healing Journal

If you feel like there is too much to do with weight loss, here’s your blueprint of where to start. I outline the 6 basics you need to do not only for weight loss, but also your overall health. In applying each of these over time, you will find that your foundation of health improves and you will reach your natural weight. Listen to the end for the tip on getting started! Ready for some personalized help? Tap here to schedule a time to ask me your burning weight loss questions! NEAT, Total Energy Expenditure, and the Effect on Weight Loss [Ep. 34]: LISTEN HERE The Hunger Scale Episode: LISTEN HERE Study referenced from the NYT article: HERE Don't miss this! -->Join the Group Coaching Program Waitlist HERE More from Well with Lisa: HEREwellwithlisa.as.me @well_with_lisa