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Follow Your Gut

Dive into my best tips for sustainable weight loss, vibrant health, and unstoppable body confidence.

Episode 249: Overwhelmed by Meal Prep? Avoid These Mistakes!

Oct 22, 2024

 Ah meal prep. The secret weapon for staying on track with your nutrition whether your goal is to  lose weight, balance hormones, improve your gut health, or simply build more consistent healthy eating habits. 

But what if it feels like more of a burden than a help? Like it’s just one more thing on the never-ending to-do list. (And likely one more thing to procrastinate.)

If that’s the case, we are missing the point entirely. Meal prep should be something that takes stress off your plate, not something that adds...

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Episode 248: Making Peace with Food with Mindful Eating

Oct 15, 2024

 When I say “mindful eating” or “listen to your body” what’s your instinctual response?

I know for a lot of people their knee jerk reaction is, “My body wants cheetos and ice cream at every meal, so I don’t think you want me listening to my body.”

This is incredibly common and it points to an unfortunate theme: we do not trust our bodies. And we do not trust ourselves.

And where does that leave us but to rely on a diet telling us exactly what we are and are not...

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Episode 247: Never Fall Off the Wagon Again with Habit Flexibility

Oct 08, 2024

Last week was rough. My cycle came and with it a huge wave of absolute, pure and utter exhaustion. Like, kept-nodding-off-in-the-chair-while-I-was-getting-my-hair-done exhaustion. 

In this situation, it was absolutely the right call for me to trade my gym session for a walk on the trail. I was still getting movement in, but movement that actually added to my energy instead of depleting it further. 

Don’t get me wrong, skipping the workout is not always the right call. 

For example, if you miss your workouts 5 times a...

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Episode 246: Decoding Cravings: Exploring the 8 Root Causes You Should Know About

Oct 01, 2024

Imagine you were experiencing daily migraines and I said, “Just stop having headaches.”

Or you were dealing with chronic constipation and I said, “Just make yourself go.”

Or you had debilitating fatigue and I said, “Just ignore it, it’ll go away.”

I hope you would look at me like I was insane. Because that’s not how you treat symptoms. You don’t just ignore them or will them away, you get to the root of them.

Well what if I told you cravings are a...

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Episode 245: My #1 Tip for Healthy Travel (Sans Deprivation)

Sep 24, 2024

I just came back from a 7-day cruise and on the last night my friend Jose asked how disciplined I felt like I was during the trip. 

I said, “I don’t know that ‘disciplined’ is the right word.” Discipline in this context implies willpower, sacrifice, and strict rules. That really doesn’t describe my experience on board. 

The right word? Mindful. Here’s how this looked in practice…

Mindful of my hunger and satiety cues.

With lots of all-you-can-eat buffets it would be easy to go...

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Episode 244: How to Make a Habit 'Sticky' (Part 2)

Aug 27, 2024

 Last week we started a conversation all about the power of habits.

When we’re “on a diet” we have to use a ton of mental energy and willpower to make it from one day to another. But when you understand how to instead build healthy habits, living a healthy lifestyle becomes second nature.

It’s no longer something you do, it’s who you are. And that is the ultimate goal and the ultimate recipe for long term results. 

If you missed us going over the anatomy of a habit, head back to episode 243.

If...

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Episode 243: How to Make a Habit 'Sticky' (Part 1)

Aug 20, 2024

How often do you find yourself using willpower when you’re trying to change your diet, or get in an exercise routine, or implement a better sleep schedule? I’m guessing a lot. 

I have to choose to get up early to make myself a healthy breakfast.

I have to choose not to eat the donuts my coworker brought to work today.

I have to choose to go to the gym at the end of the day instead of flopping off the couch.

I have to choose not to reach for that big bag of chips when I...

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Episode 242: Getting Back on Track Post Vacation

Aug 13, 2024

 It’s about that time! Back-to-school is around the corner, we’re finishing up our last-chance vaca's before it’s back to the grindstone, and thoughts are turning from ‘fuck-it vaca mode’ to ‘oh-crap-it’s-time-to-get-back-to-good-habits mode’.

But it can be hard to flip that switch when you’ve gotten out of the routine of working out, you haven’t been putting much thought into your food choices, it’s been a minute since you’ve been in...

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Episode 241: Unlocking Your Healing Potential with Deep Sleep

Aug 06, 2024

If I told you there was a pill that would help you lose weight, reduce cravings, improve blood sugar balance, slow signs of aging, give you energy, boost your mood, aid in recovery, increase immune function, enhance learning, memory, and motor skills, improve exercise performance, detoxify your body, and potentially prevent diseases like Alzheimer's and dementia, you'd probably be jumping in line willing to pay a pretty penny for that pill. Am I right?

The good news is you don't have to pay a dime and you don't have to swallow a...

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Episode 240: Your Emotional Eating Toolbox

Jul 30, 2024

As a recovered emotional eater, I know when you're in it you fee like there's no way out.

You try everything: making bargains with yourself that if you workout x amount of hours you can have those brownies (yet somehow the gym time doesn’t manage to take away the food guilt). 

You tell yourself you’ll just finish this bag of chips, but then you aren’t going to buy them again. Until the next time you’re in the grocery store and they magically find their way into your cart. 

You make rules saying you’ll...

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