Episodes

When was the last time you overate? And did you beat yourself for it? Did you end up binging more because of it? But did you know that what you do after the overeat is actually more important than what it was you ate? Ya crazy right. We need to avoid the restrict→binge cycle as well as the “throw your hands in the air screw it" mentality. Listen to this episode to find out how to process through your overeats. I know you don’t want to think about it. I know you’d rather just hide and hope it doe...

That pesky lower brain–she’s always showing up where she’s not welcome! Do you find your lower brain shows up at particular times or in particular situations? I’ve identified 7 times you can expect your lower brain to show up. Why do we need to know this? Because when we expect it to happen, we can be prepared with strategies. If you are surprised that you are being hit with cravings or self-sabotaging thoughts, it’s much tougher to overcome in the moment. And don’t worry–if you don’t know what ...

What’s for dinner? The perpetual question that has to get answered day in and day out. And for many of my clients, solving this question ends up on their plates. We know that cooking from home is actually a health habit that can improve diet quality, help with weight loss, and prevent diabetes. Harvard Health notes that teaching people to cook from home can even be considered a medical intervention. (see this article) I brought Mel Gunnell from Mel’s Kitchen Cafe on the podcast to help us figur...

“So many options, how do I know what will work for me-I have tried everything! This week’s episode is a detailed response to this question. I did a content survey in January (missed that but have a question–tap HERE to participate) and this was one response I got. If you feel like you’ve tried it all and just can’t quite figure out why nothing works, this is the episode for you. I’m going to help you figure out why diets in the past didn’t work and I’ll give you an exercise to think through what...

You’re really good at waiting for hunger but what about determining when to stop eating? This is one of the biggest questions I’ve gotten recently from clients–how can I better determine my enough? How do I know when to stop eating? In this solo episode, I’ll give you 4 strategies to use at the table plus one bonus one that happens away from the table. I’ll also discuss my favorite ways to recognize when my body has had enough–it’s much before “full”. And that’s a tip in and of itself! Hunger Sc...

Gut health can be a messy and complex topic. Lucky for you, my guest Daina Rasutis breaks it down simply for you. We start by defining exactly what the gut is and what is encompassed with the term “gut health.” Daina then shares several super simple ways to start seeing some changes with your gut health, which is going to result in improved cravings and appetite. Get your Fullscript account HERE 10% discount! (pssst: my clients get 25% for life!) You’ll find the probiotic mentioned under my favo...

There’s a big difference between WHAT to think and HOW to think. When you learn to think of yourself as the solution–that really is the secret to life. This episode will teach you how to recognize that you can utilize yourself, you can rely on yourself, you can trust yourself to actually be the solution to every single problem, every single obstacle, and every single goal you have. Tracy gives four simple steps for this, using the SELF framework. More from Well with Lisa: Your Go-To Meal Guide: ...

Despite the fact that I’m a “weight loss coach,” I actually love telling people they can improve their health and fitness without acknowledging their body weight. This is precisely the message from my guest Michael Ulloa. He says, “That's not to say that losing weight won't improve health markers. It can. But if you're someone who has for so long been obsessed with weight loss, and that's what all of your behaviors and habits are tailored towards, separate yourself from that for a little bit, j...

If you are wondering why your methods for dropping weight in your 20s aren’t working in your 40s, this episode is for you. My guest, Louise Digby, is a registered nutritional therapist and women’s weight loss expert. We discuss several ways you might not be thinking about that go way beyond your calories that can help you narrow in on your fat loss goals. More from Well with Lisa: Your Go-To Meal Guide: grab it HERE Schedule your free strategy/coaching session: wellwithlisa.as.me Want YOUR weigh...

Do you ever feel like you’re faking it? What if you could just be where you wanted to be and not feel like an imposter doing all the things? This is exactly what Pilates instructor extraordinaire Lesley Logan and I discuss today. She is the founder of OnlinePilatesClasses.com. Lesley and I share practical tips on how to integrate the "Be It Till You See It" philosophy into everyday life, such as prioritizing self care and oh by the way–what even is self care?? This is like the conversation with ...

Are you currently or considering taking a GLP-1 drug to help you lose weight? These include the semaglutide (like Ozempic and Wegovy) and tirzepatide (like Mounjaro and Zepbound). What happens if you want to wean off? This is precisely the question we set out to answer in this week’s episode. Of course not everyone that uses these medications has the desire to wean off. And that’s ok. But if you are thinking you’d like to try a weight loss medication, but are worried about the after effects, thi...

Today I have the pleasure of interviewing Dr. Karen Cureton, a naturopathic physician, acupuncturist, and neuroplasticity practitioner. We delve into the fascinating science of neuroplasticity, exploring how our brains can be rewired to improve emotional responses and overall health. Dr. Cureton explains the impact of chronic stress and anxiety on our physical well-being and offers practical tips for reducing these stress responses. Learn how emotional eating, weight management, and chronic hea...

Today we're diving into a transformative conversation with fellow health and weight loss coach, Esther Avant. We explore the pervasive "all or nothing" mentality that often plagues our health journeys. Do you ever feel like you're either fully committed or not trying at all? You're not alone. Esther and I discuss how this mindset can hinder long-term success and offer strategies to break free from it. In this episode, we go beyond the typical advice of starting small (although that's there too!)...

Sometimes in life you change your mind. I know I sure have. Here are 3 concepts specifically in my weight loss business that I’ve pivoted on. See if you agree and are happy I’ve made these changes! I want to hear from you! Here’s the form I mentioned in the episode–fill it out between June 19-26 and include your email and I’ll send over a Starbucks gift card! Fill out this google form HERE Ready for your free coaching session? SCHEDULE HERE! More from Well with Lisa: Your Go-To Meal Guide: grab...

I’m joined today by Dr. Bijoy John, a board-certified sleep specialist with over 25 years of experience. Dr. John discusses various sleep strategies from his new book, 'Nobody's Sleeping: The Seven Proven Sleep Strategies,' which addresses common sleep disorders like insomnia, sleep apnea, and restless leg syndrome. He emphasizes the importance of maintaining a regular sleep schedule, creating a low-light, low-noise, and low-temperature environment, exercising appropriately, and managing worries...

Today I’m sharing my top 3 emotions to make weight loss easier. They are Curiosity, Confidence and Commitment. I want to help you create an emotional plan that supports your health and weight loss goal and these are the ones I love! I’ll tell you why they work so well and how to cultivate more in your life! Ready for your free coaching session? SCHEDULE HERE! More from Well with Lisa: Your Go-To Meal Guide: grab it HERE Want YOUR weight loss question answered on the podcast? Fill out this googl...

When you are asking yourself this question “Are you hungry or are you thirsty?” do you sound judgy? Or are you genuinely interested in the answer. In this episode we talk about the science of why hydration actually matters. I am always telling clients to drink their water, but I wanted to really get into the why behind it as that often motivates me to improve my actions. Sufficient water intake can suppress the appetite, boost metabolism and facilitate better workouts. Part two of the episode g...

Cody Sanders is a Board Certified Holistic Health Practitioner, Functional Nutritionist and women's hormonal health expert and the co-founder of MixHers, a delightfully delicious line of supplement drinks to support your hormones. Today Cody and I chat about the foundations of weight loss and how her product Metabolic Balance can support your efforts and increase your fat loss. We also dive into hormones in general as well as some perimenopause issues. Discount code for Mixhers.com is Lisa10 LAS...

Did you know you don’t actually need me to lose weight? I truly believe that. But you can totally just want to hire a coach. That is a great reason all by itself. In this episode I’ll share a couple brief insights as to why you might WANT to hire a coach. If you are feeling like you’ll never be able to lose weight without help, it’s just not a powerful position to start. I want you to know the power and strength lies with you. I’m the support system–a tool in your toolbelt. Tune in to hear 3 rea...

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 00:3...

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 y...

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 ...

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...

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 th...