最高の Heather Beardsley ポッドキャスト (2024)

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63: How To Shrink The F-it/Distracted Cycles That Interrupt Weight Loss 16:02

5d ago16:02

16:02

In this episode, Advanced Certified Weight and Life Coach, Heather Beardsley revisits the concept of anti-fragile weight loss and delves into the "fuck-it/distracted cycle"—a common pattern where life's disruptions cause you to lose focus on the new habits. This episode focuses on how to shrink that cycle and regain your sense of agency when life g…

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62: Letting Go of Shoulds - How To Build a Life That’s Yours 42:18

19d ago42:18

42:18

In episode 62, you'll explore the concept of "should" thinking—those thoughts that stem from societal expectations and external pressures—and how they impact not just your food choices but other areas of your life, like relationships and self-care. By recognizing and reframing these "should" thoughts, you'll be able to move away from outside ideas …

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61: How To Break Free From Restrictive Diet Mentality 31:23

1M ago31:23

31:23

A common recurring theme I see with my clients is a struggle to break free from diet mentality. Restrictive diet mentality is the belief that there are "right" and "wrong" foods you 'should' eat in order to lose weight or maintain your weight. When use restrictive diet mentality to lose/maintain weight, what happens is you prioritize choosing those…

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60: Fifteen Good Responses To Urges To Overeat 26:28

1M ago26:28

26:28

Success in changing habits around food relies on having tools ready to respond when you have an urge to eat outside of being hungry or already having eaten enough food. In today's episode, I give you fifteen good responses to practice and have at the ready when you find yourself having an urge to overeat. Using these will help you redirect how you …

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59: Emotional Time Blocking 27:16

2M ago27:16

27:16

In this episode I introduce a strategy that you can use to help you be more intentional AND feel better during times whenvoyu notice you tend to overeat. Emotional time blocking is deciding how you WANT to feel ahead of time instead of reacting to or resisting to how you feel when you are in automatic mode. Time blocking your day can encompass more…

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58: Bonus Q&A: After weight loss Rx, tormented by my middle 36:18

2M ago36:18

36:18

Today I answer three questions from the VIPs on my email list: 1. Allison has recently lost 40 lbs over 15 months with the help of Wegovy. Her question is what happens when the meds go away? How does a person deal with the brain chatter they've had for 30 plus years when the meds are gone? 2. Kay Ann is very judgmental of her body shape. She needs …

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57: Anti-Fragile Weight Loss 40:11

3M ago40:11

40:11

Anti-fragility means that a system becomes stronger when faced with disruptions, variations, or outlier events. Variability in a system like weight loss are often things like holidays or vacations, which are are often viewed 'hard' for weight loss and as such we tend to respond by resisting these stressors which makes everything harder, or more 'fr…

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56: Active Listening 36:52

3M ago36:52

36:52

Human beings have the unique ability to think, feel, take action, and listen intentionally by using the prefrontal cortex part of our brain rather than do all of those things automatically or reactively. Being curious and aware of 'how' you listen to and then interpret what you hear can completely change how you see yourself and how you view and un…

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55: Secrets to Eating Less and Feeling Satisfied 43:31

4M ago43:31

43:31

In this episode, I teach you some techniques for how to eat less and feel satisfied with less. For most of us, this means changing your habit of how you determine what is enough food that still allows you to lose weight without feeling restricted. Our old habits of determining what is enough food is usually using visual estimations of what is enoug…

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54: Q&A Bonus: night eating, healthy habit routines, NOT doing all the things 36:14

4M ago36:14

36:14

Welcome to the first Bonus Q&A episode where I answer questions from listeners who are on my email list. Today I answer three questions, tune in to listen to the coaching feedback I offer on these questions, and then see how you might be able to apply the concepts to what YOU are working on in your own life. #1 from Cindy : I have Chronic Pain Synd…

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53: How To Escape Reactive & Automatic Eating Habits 40:38

4M ago40:38

40:38

Why is changing reactive and automatic eating habits important if you want to get to goal weight and keep it off? Reactive and automatic eating are two adpative habits that respresent habitual overeating. If we always look to food to resist, react to, or escape from how we feel OR we use eating as a form of escapism then you are chronically overeat…

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52: The Exact Steps To Get The Scale To Move Consistently 17:23

5M ago17:23

17:23

In this episode, I go over the main tenets of weight loss without restriction, and I give you the exact data-driven steps I use with my clients for how to get the scale to start moving consistently (or remain consistent if you are in maintenance.) If you feel like you are tired of f*cking around with your weight loss goals, this is the episode for …

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Sustainability & The End of Season One 28:10

1y ago28:10

28:10

Sustainability is the ability to maintain or support a process continuously over time. In order for your weight loss to remain sustainable, we need to find a way to regulate and attune to our energetic, financial, emotional, physical, and interpersonal needs enough to sustain our desired habits around food. It requires deep listening and paying att…

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Receptivity 18:02

1y ago18:02

18:02

What I'm suggesting today is to make your relationship to receptivity an intentional component of your weight loss to help make that process easier and take less time than it has to. Allowing and receptivity are cousins in this regard. Limiting habits of thinking about food, indulging in doubt as to whether you can lose weight, and allowing competi…

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Relational Capacity 24:11

1y ago24:11

24:11

Relational capacity, as I define it describes your ability to meet your expectations of what you know you need to think, feel, and do in order to lose weight. Weight loss will always involve noticing what level of performance you are at; especially when you notice you did not take the desired actions you are after. Understanding these letdown momen…

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Negative Emotional Fluency 45:54

1y ago45:54

45:54

In this episode, I explain how to translate the top eight negative emotions to learn what might be needed. The emotions listed below are the top eight negative emotions that we often eat over. If you are in a place of wanting to move beyond reacting to them, resisting them, or avoiding them, this episode is for you! For any negative emotions we exp…

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Thought Leadership 49:41

1y ago49:41

49:41

In this episode, I discuss our internal human experience of how we think both spontaneously and intentionally, how I understand it and frame it as a weight loss coach for my clients, and how to accommodate it and shape it with the intention of helping you lose weight. Your habit brain is going to resist changing your habits around food. We want to …

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Book Launch Party 33:45

1y ago33:45

33:45

My book, Love life And Lose Weight, Eat What You Love, Trust Your Body, and Lose Weight Without Restriction, launches today, so we are having a virtual party to celebrate. I kick off the party by reading you the introduction chapter, so you can decide if purchasing the book is right for you. Next, I will tell you exactly HOW I launched a podcast an…

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Do I Have To Food Plan To Lose Weight? 42:30

1y ago42:30

42:30

Food planning is the workhorse habit of sustainable weight loss and maintenance. Making a daily food plan is a tool to help you become an adept self-manager who is keenly aware of her true tastes and preferences for food. Food planning helps you design the food lifestyle that is right for YOU. It's also a way to practice keeping promises. You also …

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How I Coach On Maintenance 41:58

1y ago41:58

41:58

Today I'm sharing with you how I coach on maintenance. This can be helpful for those in or approaching maintenance (within 10 pounds or so). Learning about the unique challenges and skills of maintenance is also a great way to give you some insights about what comes after active weight loss mode even if you're not there just yet. Maintenance is alw…

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Creative Visualization For Weight Loss 25:34

1+ y ago25:34

25:34

Creative Visualization is a tool for mental rehearsal. It involves creatively exploring mentally what it would be be like to engage with being in a potential situation. It’s a way to mentally get practice in without actually needing to practice. The interesting thing is that the brain doesn’t exactly know the difference between creative visualizing…

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The Love Life and Lose Weight Book Is Launching on 8/15/23 13:10

1+ y ago13:10

13:10

Here are all of the details about the Love Life and Lose Weight book! The official title is Love life And Lose Weight: Eat What You Love, Trust Your Body, and Lose Weight Without Restriction. It will be available on Kindle format on August 15th, 2023, on Amazon. The paperback format will follow a few weeks later. Mark your calendar for August 15th …

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Validation 36:05

1+ y ago36:05

36:05

Validation is a practice of being aware of and deciding how to think and feel about something in your life. Validation is your sense of focus and awareness about where you ARE in relation to where you WANT to be with your life. Calorie counting, counting points, macros, or other people’s opinions are all external sources of weight and food lifestyl…

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How To Create More Energy 52:37

1+ y ago52:37

52:37

In this episode, I discuss two kinds of energy. One is feeling energetic the other is a physiological capacity of energy (gas in the tank). These are two aspects you want to work together to drive a state of increased overall energy.⁠ ⁠ I include six ways to build up your emotional and mental reserves and some do’s and don’ts for increasing and/or …

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Weekly Planning & Assessment for Weight Loss 101 28:56

1+ y ago28:56

28:56

Now that you've been using the daily planner for at least one full weigh-in week (as explained in episode #38), it's time to learn how to use the Weekly Planning & Assessment Worksheet to optimize &/or troubleshoot your weekly results when you weigh in. You can use any weekly planner that works for you or the one I created and demonstrate with in t…

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Daily Planning For Weight Loss 101 48:12

1+ y ago48:12

48:12

In this episode, I explain how to use a daily food plan to lose weight each week. You can use any daily planner that works for you or the one I created and demonstrate with in this episode. To get your copy, visit HBeardsley.com/subscribe, and you'll get an email immediately with instructions on downloading your copy. In that email is the link to w…

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How To Set Blowing Our Own Minds (BOOM) Goals 32:37

1+ y ago32:37

32:37

‌In this episode, I share with you how to create BOOM Goals! As a No BS Team member, we do these as part of our self-development work. A BOOM goal stands for = Blowing Our Own Minds. To start, journal on this question: What are the things in my life I would LOVE to accomplish, and if I did, I would blow my mind and my current idea of what’s possibl…

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How I Coach On Semaglutide 24:58

1+ y ago24:58

24:58

In this episode, I talk about Semaglutide (often referred to by the brand name Wegovy), the new class of weight loss prescription drugs used to treat obesity by medical doctors. My role with my clients on any topic, including any prescription medication prescribed under professional medical advice, is to support them in their health goals by figuri…

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Why I Hate Snacking As A Verb 15:39

1+ y ago15:39

15:39

In this episode, I explain snacking as a habit that I often see gets in the way of weight loss A snacking habit is often the solution to a very calorie restricted approach to weight loss where we feel hungry all the time. We hold on to snacking as our savior from feeling super restricted and hungry all the time. When you change from restrictive cal…

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How I Troubleshoot Weight Loss With My Clients 36:03

1+ y ago36:03

36:03

I generally use about six different levels to troubleshoot weight loss with my clients. I give you an overview here so you can use the same approach for yourself. Level 1: Commit to regular weigh-ins (or data gathering (like taking measurements or gathering habit data) on the same day of the week, weekly. Level 2: Look at the frequency of overeats.…

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How To Stop Falling Off The Weight Loss Wagon 32:56

1+ y ago32:56

32:56

Inevitably in our weight loss journey, exceptional phases of life happen (both positive and negative) that put a ton of pressure on our ability to apply our typical daily weight loss strategies effectively. I see my clients unconsciously grasp onto this idea that they need to apply weight loss exactly the same way during these exceptional circumsta…

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Stop Pushing Past Tired With Food 34:58

1+ y ago34:58

34:58

Eating when you are tired (but not physically hungry) is a habit that will get in the way of weight loss. Why do we push past tiredness and eat instead when we know it works against us in weight loss? The habit of pushing past tired can be created for many reasons: 1. Wanting to take back time for yourself when you have a lifestyle of never schedul…

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Why Saving Up Calories Doesn't work 21:30

1+ y ago21:30

21:30

Saving up calories is a restrictive strategy to push past hunger in order to eat less. It's about believing that you must put off eating as long as you can tolerate it. Saving up calories as a strategy comes from a belief that you can't eat an amount that feels satisfying and still lose weight. If you believe that, then you can see it would make se…

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Performance Eating 23:22

1+ y ago23:22

23:22

Performance eating is a habit of eating differently in front of other people because you are conforming to your belief about how you SHOULD eat (perform with food) as opposed to how you eat differently when you are not in a social setting. If you think you performance eat, when does this tend to happen and why? How do you feel about performance eat…

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How To Quit Middle Of The Night Eating 33:11

1+ y ago33:11

33:11

Middle-of-the-night eating is just a habit that can be developed by believing that eating helps you get back to sleep. Middle of the night eating is like a dashboard indicator light that is trying to get your attention about unresolved things in your life that need your attention. Try these strategies for at least two weeks to help you break the ha…

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How To Quantum Leap Your Results 36:01

1+ y ago36:01

36:01

One way to quantum leap your results is to experiment with detaching yourself from believing that you are the sum product of your past events. We all have been conditioned to believe that as a person, you are always affected NOW by the sum effects of your past events and experiences. When we participate in that past-focused narrative, it limits our…

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How To Keep Your Promises To Yourself 30:20

1+ y ago30:20

30:20

If you have a habit of making yourself promises around your food and often feel frustrated or deflated that you break your promises, this episode will really help you start changing that. Breaking your promises is just a habit. Take heart, because you can turn this around with a little bit of focused effort and persistence. Keeping promises is a pr…

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Selective Ignoring 34:05

1+ y ago34:05

34:05

In this episode I talk about developing a practice of selective ignoring of thoughts to overeat rather than giving them negative attention. The practice of selective ignoring is a weight loss superpower that requires: 1. Awareness 2. Intentional decision making (boundaries) 3. Detaching your attention and energy from the thought and a shift of atte…

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What Your Body Envy Is Trying To Tell You 22:03

1+ y ago22:03

22:03

So, what is happening with body envy? Body envy and resentment reveal limiting beliefs that we can't have what other people have or that it's harder for us than for others. But when we focus on envy/resentment as true, we miss how unfair our overeating habits are to our own bodies. If you resent your own body, it proves that unfair belief about the…

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How To Stop Fighting With Yourself Over Your Eating 23:20

1+ y ago23:20

23:20

Focusing on a 'problem' as THE way to 'fix' it is paradoxically a habit that can keep you locked in a cycle of overeating. Because when you judge your overeating as 'bad,' you lose the ability to look closer in that moment and be curious about why you are using food in the first place to meet a need. THAT curiosity and willingness to see the need u…

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Write Your Weight Loss Success Story 14:32

1+ y ago14:32

14:32

Today your coach's homework is to write your weight loss success story by creatively imagining what is needed to get to your goal weight. Answer these questions from the version of you in the future who has lost all of her weight. You can imagine I'm interviewing you about how you got to your goal weight. I also shared some very exciting news in th…

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How to Stop Your Nighttime Snacking 29:18

1+ y ago29:18

29:18

What if our nighttime snacking urges are just trying to get our attention about what is REALLY needed beyond what food can give us for our life? ⁠ ⁠ That is the real work called for when we look at our habit of eating when we are not hungry. ⁠ ⁠ Nighttime snacking is in the way of consistent weight loss if you eat at night after dinner without phys…

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How To Love Yourself 18:06

1+ y ago18:06

18:06

This week we take a closer look at the important relationship of intentionally loving yourself to help you make not only your weight loss but your entire life richer and more meaningful. We often take on the conditional and judgmental messaging we grow up with that if you have weight to lose your body and therefore you as a person are somehow less …

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6 Steps To A Drama-Free Weigh in 19:12

1+ y ago19:12

19:12

Here are your six steps to a drama-free weigh-in. 1. Review your week by skimming your daily plans, assessment, calendar, journal, and memory recall of the week. 2. Count the number of overeats you had. 3. Note all other data, including body measurements, progress photos, journaling your observation of areas of progress, and areas for improvement a…

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Dopamine: The Pretty Little Liar 17:25

1+ y ago17:25

17:25

By understanding dopamine’s critical role in human desire and survival, you can understand the powerful effect it has on your habits around food which can help you in your desire to lose weight. Dopamine gives us the will and desire to get up and pursue activities that keep us alive, like drinking water and eating food, by urging us to get up and g…

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A Blueprint for Consistent Weight Loss 22:51

2y ago22:51

22:51

After nearly 10,000 hours of experience weight coaching hundreds of clients, I've noticed six elements that tend to be in place with clients who start losing weight consistently. Today, I'm sharing them with you as a way to check in with your own process. If your weight loss isn't consistent, you look and see which of these elements you can focus o…

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Stop Complaining And Start Creating 44:01

2y ago44:01

44:01

Weight loss is not a goal to task yourself with in order to get yourself to do what you don't want to do. It will be much easier to attach your weight goal to a vivid and compelling version of you who has normalized her relationship with food. In order to embrace this new version of yourself and start, it can help to say goodbye to the previous ver…

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Mind Control 33:10

2y ago33:10

33:10

Mind Control is developing the skillset of controlling thinking patterns or allowing thoughts to slow down or even stop altogether. Meditation is one form of mind control. that allows you to practice the skillset of slowing the cadence of your active thinking. Why is meditation helpful for weight loss? We know that when we intend to stop overeating…

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The F Word 37:43

2y ago37:43

37:43

Feeling emotions on purpose is one tool that can help you to regulate your nervous system and help you reach your goals. You will learn the usefulness of processing feelings and how that process helps you in the pursuit of your weight goal. Feelings are always taking place in the context of habits of thinking. So, if you have urges to eat when you …

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How To Break The Habit Of Overeating 38:50

2y ago38:50

38:50

Losing weight requires you to break the habit of overeating. Like any other habit you've ever broken, you'll need to follow a few steps in order to allow the habit to extinguish and replace it with a different response/behavior that also meets your needs. The first step to breaking the habit of overeating is to become aware of when, how often, and …

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ポッドキャスト Heather Beardsley

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