Episodes

This is the third installment of the back to basics series in October.You’re probably thinking October 1 marks the beginning of the holiday season and you wouldn’t be alone. You might also be thinking well I didn’t lose weight again this year, I guess I'll just wait till the new year. But it doesn't have to be that way.The Back to Basics series will teach you the fundamentals of losing weight anytime and anywhere, regardless of what season it is.The third basic is Cravings and What To Do W...

This is the second installment of the back to basics series in October.You’re probably thinking October 1 marks the beginning of the holiday season and you wouldn’t be alone. You might also be thinking well I didn’t lose weight again this year, I guess I'll just wait till the new year. But it doesn't have to be that way.The Back to Basics series will teach you the fundamentals of losing weight anytime and anywhere, regardless of what season it is.The second basic is the 24 Hour Practical Plan...

Welcome to the first of the back to basics series I'm going to be doing in October.You’re probably thinking October 1 marks the beginning of the holiday season and you wouldn’t be alone. You might also be thinking well I didn’t lose weight again this year, I guess I'll just wait till the new year. But it doesn't have to be that way.The Back to Basics series will teach you the fundamentals of losing weight anytime and anywhere, regardless of what season it is.The first basic is the Hunger S...

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 ...

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...

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...

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...

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 stu...

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 ...

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 h...

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 wei...

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 ...

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:Join the Grou...

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:Join the...

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,...

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 Repla...

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 ...

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, Y...

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 sho...

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 HEREEpisodes referenced:The Self Coaching Model: episode 4Falling off the Wagon: Why It’s Simply Not True: epi...

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...

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 breathw...

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 E...

Overwhelm. We’ve all felt it but how to get out of it?In this episode, we explore the often-overlooked link between overwhelm, stress, and their impact on our health and weight loss. Our guest Bryana Gregory, a pharmacist and stress-management expert, shares her insights and practical tips for breaking free from the overwhelm cycle and achieving better health and wellness. We discuss supplementation as well as nutrigenomics and how you can find out more about your personal nutrition needs.I ...