Joy and Full: Healthier with Sarah Wells, MD
252 episodes - English - Latest episode: about 2 months ago - ★★★★★ - 28 ratingsA weekly dose of practical encouragement and science-backed strategies to help you persevere in your pursuit of health, wholeness, and joy. Tired of confusion, myths and pricey gimmicks keeping you from progress in lasting weight loss? The “calories in-calories out” model is outdated! Let's talk about the failure of diet culture and the diet industry, which shrink our wallets while obesity rates keep climbing. Lets talk about the hormonal shifts that can act like a key to unlock extra energy stored as fat, and get caught up on the most cutting-edge science surrounding weight loss and healthy habits. But knowing how science works on a cellular level isn’t enough to get your brain on board when it comes to sticking with habit changes…Go beyond the science, dig deeper to find the roots of what drive us to overeat. It’s never just about the food—we need minds steeped in true thoughts, hearts full of courage and perseverance, and souls that feast on goodness and beauty. Find the clarity and confidence to finally make progress with your health, so you can to do what you love, and show up as your best in your calling and for those you serve and love. This is about the pursuit of grace instead of perfection, wholeness instead of wellness, and surrender over self-care. This is about more than just that number on your scale. Join Sarah Wells, MD, a Christian physician and weight loss coach, trained in obesity medicine and certified in Lifestyle Medicine. She also brings the personal experience of years maintaining a 90+ pound weight loss, while enjoying life as a busy wife and mom of four, with the energy to run marathons. ©2020 Joy+Full Weight Loss and Wellness, LLC Disclaimer:This podcast is for educational and informational purposes only and solely as a self-help tool for your own use. I am not providing medical, psychological, or nutrition therapy advice. You should not use this information to diagnose or treat any health problems or illnesses without consulting your own medical practitioner. Always seek the advice of your own medical practitioner and/or mental health provider about your specific health situation. For my full Disclaimer, please go to: https://www.joyfullweightloss.com/disclaimer
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Episodes
Evaluating Obstacles and Being Nimble
March 05, 2024 20:00 - 14 minutes - 9.86 MBI've spoken about being willing to try new strategies as needed, and different skillsets needed for different obstacles. In this episode, I give examples from my experience in what has looked like. Support the show Want to access to all the past episodes? Subscribe to get full access, and to keep this podcast ad-free.
Why to Exercise Outdoors in the Cold
February 20, 2024 19:00 - 18 minutes - 12.5 MBThere a a number of benefits to winter exercise outdoors, especially when it's cold. Support the show Want to access to all the past episodes? Subscribe to get full access, and to keep this podcast ad-free.
Obesogens: What are they, and what do they have to do with the Obesity Epidemic?
February 06, 2024 19:00 - 34 minutes - 24 MBWhen you hear about the rise in obesity acrose the last 40 or 50 years, you may often hear talk about about how it's driven by an energy mismatch, where we just eat more than we should and don't move as much as we used to. Or maybe you hear about how we eat too many carbs these days, and that causes us to store too much fat. These are two of the common theories as to why human populations are increasing in weight. But when you look at data about what has been happening in animal weights acr...
Untitled Episode
January 23, 2024 10:00 - 22 minutes - 15.5 MBThis episode, I focus on the benefits of exercise in terms of your BRAIN HEALTH, and highlight some recent studies that tell us how much it benefits us. Exercise impacts our memory, learning, creativity, and function through increasing the brain's neuroplasticity. There is also evidence that new brain cells can be born and that our brain size increases! Benefits of exercise extend to impact anxiety, depression, Alzheimer's and Parkinson's. In short: our brains LOVE exercise. Give this epis...
This is your Brain on Exercise
January 23, 2024 10:00 - 22 minutes - 15.5 MBThis episode, I focus on the benefits of exercise in terms of your BRAIN HEALTH, and highlight some recent studies that tell us how much it benefits us. Exercise impacts our memory, learning, creativity, and function through increasing the brain's neuroplasticity. There is also evidence that new brain cells can be born and that our brain size increases! Benefits of exercise extend to impact anxiety, depression, Alzheimer's and Parkinson's. In short: our brains LOVE exercise. Give this epis...
Why is Chronic Inflammation a Big Deal?
January 05, 2024 19:00 - 26 minutes - 18 MBI keep running across more and more impacts that chronic inflammation has on our bodies. In this episode I share what I've learned about what it is, what drives it, and what diseases are impacted by it. The good news is there are things we can do to combat it and lower our inflammatory state! I'll talk about those too. Support the show Want to access to all the past episodes? Subscribe to get full access, and to keep this podcast ad-free.
Is it “Cheating?” Anti-Obesity Medications, Part 3
December 29, 2023 17:00 - 26 minutes - 17.9 MBIn this final part of the episodes about the new class of anti-obesity medications, I talk about factors to consider in the decision to take medications or have surgery for Obesity. What about those who call it "cheating"? Is obesity a disease or is just driven by a set of lifestyle choices? Shouldn't we just "move more and eat less"? Is it that simple? This episode is Part 3 of 3 Support the show Want to access to all the past episodes? Subscribe to get full access, and to keep this podc...
Let’s Review: Feasting with Joy
December 22, 2023 17:00 - 15 minutes - 10.5 MBThis episode we’ll revisit an approach to Christmas feasting where we get to strategically enter in to celebrations while learning to exercise restraint. Let's find ways to extract the wonderful feeling of the season in new ways that we haven’t been able to appreciate before, because we were SO focused on the food and the struggle of food decisions. I'll talk about tactical physical/food strategies as well as mindset shifts to make which will support the ability to feast with joy during the ...
The New Class of Anti-Obesity Medications, Part 3
December 22, 2023 17:00 - 26 minutes - 17.9 MBIn this final part of the episodes about the new class of anti-obesity medications, I talk about factors to consider in the decision to take medications or have surgery for Obesity. What about those who call it "cheating"? Is obesity a disease or is just driven by a set of lifestyle choices? Shouldn't we just "move more and eat less"? Is it that simple? This episode is Part 3 of 3 Support the show Get my newsletter, The Extra Helping, right in your inbox! Click here to sign up for The Ext...
Revisiting Neuroplasticity and the Renewal of the Mind
December 15, 2023 17:00 - 21 minutes - 14.8 MBThis is something that bears repeating! Science has revealed in recent decades that the brain is trainable and physically changes in response to training. This is called neuroplasticity. This episode will cover what it is and how understanding how the brain functions in this way can help us improve our health building habits. I'll also give three specific tactics or strategies you can begin using right away to begin training your brain to support your decision to cultivate healthy behavio...
Revisiting: 12 Tips for a Healthier Christmas
December 08, 2023 17:00 - 13 minutes - 9.59 MBI’m revisiting these tips myself as we go full swing into these season of celebrations! Here I'll give you 12 tips--things that have worked for me--in enjoying healthier Christmas seasons. Support the show Want to access to all the past episodes? Subscribe to get full access, and to keep this podcast ad-free.
The Exercise Dose for Cancer Risk Reduction
December 01, 2023 17:00 - 12 minutes - 8.4 MBThe evidence has been mounting for the benefits of exercise in reducing the risk of cancer. How much risk reduction has been found to occur? And how much exercise do we need to see that? And why would exercise even do any good for preventing cancer? Today I talk about all that and discuss the immune surveillance system we have in place that can be strengthened by exercise. Sometimes we need to know what is happening under the surface in our cells is meaningful in order to keep moving when ...
Thanksgiving all year long
November 24, 2023 17:00 - 9 minutes - 6.68 MBThis holiday weekend I've got a brief episode touching on the benefits of gratitude on our health all year long. Support the show Want to access to all the past episodes? Subscribe to get full access, and to keep this podcast ad-free.
The New Class of Anti-Obesity Medications, Part 2
November 17, 2023 17:00 - 15 minutes - 10.4 MBWhat are these new anti-obesity medications that have been in the news lately? Do they really work? Or is this just another gimmick or fad? Here, I discuss what they are, how they work, and more. This episode is Part 2 of 3 Support the show Want to access to all the past episodes? Subscribe to get full access, and to keep this podcast ad-free.
The New Class of Anti-Obesity Medications, Part 1
November 10, 2023 17:00 - 24 minutes - 16.9 MBWhat are these new anti-obesity medications that have been in the news lately? Do they really work? Or is this just another gimmick or fad? Here, I discuss what they are, how they work, and more. This episode is Part 1 of 3 Support the show Want to access to all the past episodes? Subscribe to get full access, and to keep this podcast ad-free.
What is the Best Day to Start?
November 03, 2023 17:00 - 22 minutes - 15.7 MBBe it a new habit surrounding food, a new exercise regimen, or simply eating more vegetables, we want to find the perfect day to start working towards our goals. But the reality is, there is always SOMETHING around the corner than can convince us this is not the ideal time to start. So how do we work around that feeling, and what steps can we take to make progress towards health goals not matter what day of the year it is? Support the show Want to access to all the past episodes? Subscribe t...
On Failure: Growing Vs. Quitting
October 27, 2023 14:00 - 28 minutes - 19.7 MBFailure is part of the path toward reaching our goals. The question is, will we use it as a sign we should quit? Or an opportunity for growth. In this episode I talk about how failure means we GET to learn something. And I break down 5 steps to take to foster growth through failure. Support the show Want to access to all the past episodes? Subscribe to get full access, and to keep this podcast ad-free.
When the Liver Gets Fatty
October 20, 2023 14:00 - 20 minutes - 13.9 MBIt's now estimated that up to 25%-30% of the US population is suffering from liver disease related to abnormal levels of fat in the liver, driven by metabolic dysfunction. This used to be known as NAFLD, but the name has recently been changed. What causes it and how can you prevent it? Is it treatable? And why the name change? This episode I dive a discussion of this increasingly common condition. Support the show Want to access to all the past episodes? Subscribe to get full access, and to ...
Why isn't it easy?
October 13, 2023 12:00 - 30 minutes - 20.7 MBI'm still waiting for the day to arrive when making healthy choices is easy all the time. That day hasn't arrived! I still struggle with the desire to overeat or eat the sort food that don't serve me best. So as a Christian, I ask myself: Why hasn't God taken those desires away? Why can't I just move on in freedom from them? In this episode I detail some purposes He may have in not removing them. Support the show Want to access to all the past episodes? Subscribe to get full access, and to k...
Getting back to the Keys to Consistency
October 06, 2023 15:00 - 15 minutes - 10.6 MBToday I do a big picture review of some of the Keys to Consistency that have made a massive difference for me. Staying consistent when I feel motivated is one thing. But figuring out how to stay consistent in healthy habit when I absolutely don't want to? That's what makes the difference. And that's what I cover in this episode. Support the show Want to access to all the past episodes? Subscribe to get full access, and to keep this podcast ad-free.
A New Season is Upon Us!
September 29, 2023 15:00 - 15 minutes - 11 MBReturning from Summer Break, I share what I learned over the summer, as well as about the plans for the upcoming season on the podcast. I describe why I've made the name change and how you can become a subscriber! Support the show Want to access to all the past episodes? Subscribe to get full access, and to keep this podcast ad-free.
Summer
May 31, 2023 19:00 - 3 minutes - 2.48 MBI'm taking a break from producing new episodes over the summer, but I hope this is the start to a wonderful season for all of you! Support the show Want to access to all the past episodes? Subscribe to get full access, and to keep this podcast ad-free.
Encore: Brain Inflammation
May 24, 2023 15:00 - 15 minutes - 10.6 MBUnderstanding how our brain responds to inflammation triggered by certain foods can help us strategize how best to stick with our goals. Bringing this episode from last year back for an encore. Support the show Want to access to all the past episodes? Subscribe to get full access, and to keep this podcast ad-free.
Keys to Consistency: Environment
May 17, 2023 18:00 - 19 minutes - 13.7 MBIn this episode I discuss another key to maintaining consistency...by setting up an environment that supports not quitting. Support the show Want to access to all the past episodes? Subscribe to get full access, and to keep this podcast ad-free.
Keys to Consistency: Simplicity
May 10, 2023 16:00 - 19 minutes - 13.7 MBSometimes we get in our own way by overcomplicating things. What is helpful in staying consistent is to take a minute and consider where we can simplify. Usually there is something we can find to change to make it easier. Looking at our schedule, our kitchen set up, how we shop, and the steps we are taking to prepare to exercise each day can help us find things to cut back and streamline. We also can decrease decision fatigue surrounding food choices we make all day by simplifying that pr...
Keys to Consistency: Visit Your Compelling Future
May 03, 2023 15:00 - 13 minutes - 9.44 MBWhat if you could time travel to the future you image where you are enjoying the health you've worked for? And then, what if you could "borrow" some things from that future to bring back to the present that would help you stay consistent in the health changes you've been working on? You'd have more motivation, and a vision for what steps to take next, as well as good reasons to stay consistent. Support the show Want to access to all the past episodes? Subscribe to get full access, and to ke...
Keys to Consistency: Lower the Threshold
April 26, 2023 14:00 - 16 minutes - 11.1 MBMany of us struggle with quitting new healthy habit changes because they seem too hard. Too overwhelming. Too taxing for our energy or time. Or just too uncomfortable. But what if we lowered our standards for what we "count" as achieving the healthy habit? You may think this would mean you won't reach your long term health goals. But if "lowering the threshold" of what you consider acceptable in a health habit keeps you consistent in doing SOMETHING in that health area, instead of quitting...
Keys to Consistency: Tracking
April 19, 2023 16:00 - 16 minutes - 11.6 MBAnother helpful thing to use which can help us in staying consistent in healthy habits is tracking them! Having a visible scoreboard of our decisions benefits us in a lot of ways. We can celebrate success even when we don't see it in results. We can decrease the need for perfectionistic thinking. Tracking helps us NOT FORGET what are the actual habits we are trying to currently build. And tracking gives us the data we need to know what we actually DID across a period of time to give us the r...
Keys to Consistency: Quit Procrastination
April 12, 2023 17:00 - 12 minutes - 8.55 MBWhen we can "swallow our frog" and do the hard thing we've been avoiding, we often found the task we've put off isn't all that hard after all. Not only that, but we can then begin to enjoy the benefits of having completed it for even longer! So deciding regularly to call out our own procrastination in putting the time or energy in to our health goals is key to cultivating consistency in our health habits. Support the show Want to access to all the past episodes? Subscribe to get full acc...
Keys to Consistency: When you AREN'T Motivated
April 05, 2023 16:00 - 18 minutes - 12.6 MBSo we've talked about motivation and how to harness it to be consistent in making healthy decisions. But what are we supposed to do when we feel completely UNmotivated? How do we stay consistent then? We can make decisions WHILE we are motivated that do support us later when the motivation wanes. We can set up our environment, our systems, and tap into other people to help ups stay the course. We can also break up long goals into shorter ones to keep us from that lull in the middle where...
Keys to Consistency: Harnessing Motivation
March 29, 2023 16:00 - 15 minutes - 10.7 MBWe've been talking about things that support us across the days and weeks in being consistent in practicing healthy habits. Today's episode covers motivation. First, we can schedule the time to peel back the layers and uncover all the reasons that we are motivated to change and improve. We can collect those and write them down, and then use those to drive our consistency every day! Support the show Want to access to all the past episodes? Subscribe to get full access, and to keep this podcas...
Keys to Consistency
March 22, 2023 15:00 - 10 minutes - 7.09 MBLet's face it. We know it's what we do every day, day after day, across the years and decades that will make the real difference in our health. So why is it so hard to be consistent? Why do we so often fall into an all-or-nothing mentality and then crash and burn with our goals and habit change attempts? Today I open up a series of episodes that will be focused around these questions and uncover the keys to consistency, the supports we can put in place to get us where we want to be in ter...
Oops--wrong goal!
March 15, 2023 16:00 - 25 minutes - 17.7 MBWhat if you were playing a sport and aiming for the wrong goal? Not only would it be pretty embarrassing, but it would also not win you any points. And even if you did all the right drills in practice all week, and your agility and speed and skill was refined…if you are aiming for the wrong goal—-you’d hurt your team! SO how do you know if you are accidentally aiming in your mind for the WRONG GOAL in a way that will keep you from getting the health or weight loss you desire? Today I talk...
How I'm Dealing with Regain
March 08, 2023 05:00 - 14 minutes - 10.2 MBToday is the final episode in a 3-part series about weight regain, where I discussed the common causes of weight regain. I then detailed what worked to help me keep 90 pounds off for 4 years, as well as what happened to cause me to deal with some regain this past year. Finally in this 3rd episode of the series, I'll talk about what I'm doing now to lose that extra regained weight. Hopefully this will encourage you that even if you've regained, there is a path forward and you can be successf...
My Weight Maintenance and then Regain: What I've Learned
March 01, 2023 05:00 - 18 minutes - 12.7 MBToday is the second in a 3-part series about weight regain, where I discuss the common causes of weight regain. I then detail what worked to help me keep 90 pounds off for 4 years, as well as what happened to cause me to deal with some regain this past year. Finally in the 3rd episode of the series, I'll talk about what I'm doing now to lose that extra regained weight. Hopefully this will encourage you that even if you've regained, there is a path forward and you can be successful. Entering...
What Is Behind Weight Regain?
February 22, 2023 16:00 - 23 minutes - 15.9 MBWeight regain is so very common after weight loss. But why? What is driving it? Why can't we just lose weight and keep it off? Today is the first in a 3-part series about weight regain, where I'll discuss the common causes of weight regain. I'll then discuss what worked to help me keep 90 extra pounds off for 4 years, as well as what happened to cause me to deal with some regain this past year. Finally in the 3rd episode of the series, I'll talk about what I'm doing now to lose that extra...
Whole Body Vibration Training: Does it work? And what for?
February 15, 2023 17:00 - 15 minutes - 10.9 MBMaybe you've seen these machines in your local gym or in a Physical Therapy clinic: You look over and see someone standing on a small platform that is shaking them all over! What are they, what do they do, and why would anyone use them? Today's episode covers an overview of some of the reasons people may try them, and I'll discuss the data I found as I searched to understand if they really carry any benefit. People try them hoping to increase muscle, or decrease fat, or both. They are use...
What if it tastes amazing and indulgent?
February 08, 2023 17:00 - 23 minutes - 16.1 MBI todays episode I discuss a study from Frontiers in Psychology about the mindsets surrounding healthy behaviors, and this week focus on finding surrounding our mindset around healthy food. How can we think differently about the food we know is healthy, to get to a place where we also actually desire it? Support the show Want to access to all the past episodes? Subscribe to get full access, and to keep this podcast ad-free.
What if it were easy?
February 01, 2023 18:00 - 32 minutes - 22.5 MBIf you took 10 minutes to adjust the way you thought about exercise, and it meant that in 7 weeks, not only would you have exercised more already, but you'd be signing up to KEEP exercising...what would that do for you? I todays episode I discuss a study from Frontiers in Psychology about the mindsets surrounding healthy behaviors, and specifically: exercise. People studied who made some adjustments to the way they thought about exercise--to begin to believe it is fun, rewarding, enjoyable,...
How Not to Quit ( & why and how your brain will try to trick you!)
January 25, 2023 14:00 - 21 minutes - 15.1 MBIts about that time of January again where many 'throw in the towel', so to speak, in reagards to their health goals for the New Year. We might get distracted with all the other things on our plates, or run out of motivation to continue. But for many of us, perfectionism is rearing it's head! We can get tricked into thinking that if we can't do it perfectly, why even bother? In this episode, I'll give all the reason why we SHOULD still bother. I'll explain how imperfect progress is STILL...
Fundamental Changes that DO make a difference
January 18, 2023 14:00 - 14 minutes - 10 MBWe are in the season of the year where there are lots of bright, shiny, fancy plans available to offer you a healthier year. Some of them are great, others not so much. Some of them will only leave your wallet lighter! So what are actually the changes that need to be made to get the biggest bang for your buck (or for your time and effort?). Which 'hacks' are a waste of your time and energy and what gimmicks are just ripping you off? In this episode I talk about some of the KEY CHANGES to ...
What to ADD in the New Year
January 11, 2023 16:00 - 19 minutes - 13.6 MBSo many of our plans when we set out to make changes in health, wether it be at the New Year or at other time, seem to have a lot to do with what we determine to cut out, or to cut back! Maybe its sugar, or desserts, or carbs, or chips, or diet soda, there is usually a temptation to focus on what we WON'T be doing or eating. But approaching the changes we want to have by shifting our focus to what we can ADD to our lives and days and plates will both 'crowd out the bad stuff', as well as he...
Planning to Plan
January 04, 2023 16:00 - 20 minutes - 14.3 MBKey to success for me has been having a written plan. It starts with creating a planned time on the calendar TO plan. Then starting with the big picture of a year of goals and goal-setting, then breaking that up in to quarterly and monthly goals and plans. From there, it works best to break it down further to weekly plans (I'll talk about my favorite weekly calendar format). Then dialing in the plans to the Day by Day level. I'll describe what I put on my daily plan and what I have learned t...
3 Tips for Goalsetting
December 28, 2022 16:00 - 13 minutes - 9.47 MBThis week I'm sharing my 3 top goal-setting strategies that WORKED for me in 2022, which I'm planning on utilizing to drive success for myself in 2023. Support the show Want to access to all the past episodes? Subscribe to get full access, and to keep this podcast ad-free.
Christian Motives in Healthy Living
December 21, 2022 16:00 - 20 minutes - 14.2 MBWhat motivations can drive Christians in making decisions that benefit their health? Where does gluttony come in? How do we glorify God in our eating? Is it wrong to turn to food for comfort? And what are we missing out on when we do? Support the show Want to access to all the past episodes? Subscribe to get full access, and to keep this podcast ad-free.
The 12 Tips for a Healthier Christmas
December 14, 2022 16:00 - 13 minutes - 9.6 MBHere I'll give you 12 tips--things that have worked for me--in enjoying healthier Christmas seasons. Support the show Want to access to all the past episodes? Subscribe to get full access, and to keep this podcast ad-free.
Feasting with Joy (not Stress)
December 07, 2022 16:00 - 15 minutes - 10.5 MBLet's take an approach to Christmas feasting where we get to strategically enter in to celebrations while learning to exercise restraint. Let's find ways to extract the wonderful feeling of the season in new ways that we haven’t been able to appreciate before, because we were SO focused on the food and the struggle of food decisions. I'll talk about tactical physical/food strategies as well as mindset shifts to make which will support the ability to feast with joy during the festive food gat...
What If The Weakest Link of Your Day was Transformed?
November 30, 2022 16:00 - 23 minutes - 15.9 MBWhat if you turned your hardest hour of the day, in terms of eating, into your most powerful hour? An hour where not only did you not overeat, but instead you flourished and fulfilled all the demands on your life within that hour with an overflow of joy. What would happen? How would your life change if you did this on a daily basis? Today we are going to talk about and break down what is happening in that hour to make it so challenging, and flip it upside down, creating strategies and appr...
The Power of Gratitude
November 23, 2022 16:00 - 15 minutes - 10.9 MBI am so excited to talk about one of the KEY habits that has driven my personal success in weight loss and maintenance that has to do with this time of year. And it is gratitude! Practicing it regularly, and getting better at it has driven my success in actually enjoying healthy habits SO MUCH. If you want to work on your health and increase success in enjoying healthier habits, you’ve GOT to approach beginning with gratitude. Gratitude is the path forward. Support the show Want to access t...
Obesity and Cancer Risk
November 16, 2022 17:00 - 19 minutes - 13.7 MBPerhaps you've heard that Obesity is associated with an increased risk for a number of different cancers. Why is this? What is behind the connection, and what can be done about it? Does this mean that if you can't seem to lose the extra weight you are doomed to bear all this risk, or are there specific steps you can take to mitigate your risk even if the weight loss seems to stall? Understanding the potential drivers of this association can actually help us take practical changes in our life...