Weight Loss for Busy Physicians
405 episodes - English - Latest episode: 18 days ago - ★★★★★ - 2.8K ratingsAre you a busy physician who wants to lose weight permanently so you can have the life you want? This podcast is the resource you’ve been looking for. I’ll guide you on the journey to overcome stress eating, exhaustion, and overwhelm - and move into freedom around food.
Each week, this podcast brings you specific tools and resources to meet the challenges busy doctors face. Your time is valuable - and so is your well-being. We’ll help you find the time to care for yourself as well as you care for your patients.
Learn new ways of thinking that make good eating decisions automatic and result in permanent, effortless weight loss. Find out how to gain the time and energy to take care of yourself the way you tell your patients to! We’ll show you how to stop overeating and using food to deal with stress and exhaustion. You’ll learn to improve your relationships and to better deal with the difficult people in your life so you don’t need food to cope. This can be the best stage of your life yet - just like you thought it would be when you started your training. And most importantly, feel better in all aspects of your life without anything or anyone else having to change.
Your host, Dr. Katrina Ubell, is a board-certified pediatrician and a certified life and weight loss coach. After completing her pediatric residency at Children’s Hospital of Wisconsin, Dr. Ubell worked in a private pediatric practice for 10 years before retiring from her practice to become a life and weight loss coach for busy physicians. Dr. Ubell lost 45 pounds in 12 months without any surgery, pills, or unhealthy crash diets.
You can find out more about Dr. Ubell and her work at www.katrinaubellmd.com.
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Episodes
Ep #51: How to Make This the Last Year You Make Weight Loss a New Year’s Resolution
January 02, 2018 11:00 - 21 minutes - 15 MBHappy New Year! Welcome back to the podcast. Today I want to talk to you about a very exciting topic: how to make sure 2018 is the last year you make losing weight a New Year’s resolution. Even if you’re not a resolution person, you can still take the steps I walk you through in this episode and use them to help you lose weight permanently. Tune in to hear what it takes to follow through with your weight loss goals, how to stop sabotaging yourself, and more. You can find show notes and...
Bonus New Year's Episode: Stop Dieting and Start Becoming a Naturally Thin Person
January 01, 2018 11:00 - 15 minutes - 10.4 MBHello there! I’m so excited to offer you this bonus episode. Because I know that many of you have made the resolution to lose weight, I’m offering you this special New Year’s podcast to tell you why you should not go on a diet in 2018. It might sound counterintuitive, but trust me. Diets don’t work. There’s evidence of this fact all around us, and many of us have seen it in our own lives, as well. The vast majority of people who lose weight on a diet will gain it back, and usually a little...
Ep #50: How to Learn From Failures and Break the Overeating Cycle
December 26, 2017 11:00 - 26 minutes - 18 MBHow did the holidays go in terms of sticking to your weight loss goals? Really take some time to think about whether you stayed on track with your plan or deviated from it—or if you had a plan at all. As tempting as it is to avoid thinking about times we overeat or eat things we shouldn’t, the only way to learn from those moments is to understand what happened so we don’t repeat the same failures over and over again. In this episode, I explain how to track any time you go off plan and use wh...
Ep #49: When Negative Emotions Deserve Your Time
December 19, 2017 11:00 - 43 minutes - 29.9 MBThere have been a lot of questions and some (understandable) confusion over the 50/50 principle that 50% of our emotions will be positive and 50% will be negative if we are doing things right. It’s hard to accept that a whole 50% of your thoughts will be negative and understand why that isn’t a huge problem. On this episode I guide you through a few reasons why negative thoughts are normal, necessary and need your time and respect. You can find show notes and more information by clicking h...
Ep #48: What to Do If You Hit a Weight Loss Plateau
December 12, 2017 11:00 - 27 minutes - 19.2 MBToday’s podcast has been a long time coming, as I’ve had lots of questions about this topic over the past months. This episode is all about what to do if you find yourself at a weight loss plateau. Many of us go through this frustrating experience, but thankfully, overcoming it can be as easy as making a few minor tweaks to your plan. If you’re struggling to keep up your weight loss momentum, listen in to learn what kinds of simple changes can help you get back on track. You’ll hear the ho...
Ep #47: How to Start Meditating with Brodie Welch
December 05, 2017 11:00 - 44 minutes - 30.5 MBMeditation has a stigma about it that keeps many people dumbfounded by it. Often, they try it and decide it’s not for them without giving it a fighting chance. In fact, most people don’t understand what meditation really is and how to do it in a way that benefits their unique life and schedule. Brodie Welch is here to clear up a lot of misinformation on meditation and teach us how to get started on meditation habits that will transform our lives. You can find show notes and more informatio...
Ep #46: What’s Next After the Storm?
November 28, 2017 11:00 - 28 minutes - 19.7 MBIt is so common for us to go through a tough situation and put up a guard or try to control situations in order to not repeat that situation again. In a way it is a coping mechanism, some kind of natural defense, but it ends up hurting us and those around us much more often than it helps. On this episode I explain how even if we have worked through a tough time in our life and gotten past a bad situation, it can still effect our everyday lives in a major way. You can find show notes and mo...
Ep #45: The Truth About Internet Addiction
November 21, 2017 11:00 - 39 minutes - 26.9 MBHave you ever stopped to think about much time do you spend using the internet each day? Between emails, social media, online shopping, etc., it’s easy to clock a staggering amount of hours browsing the web. But how do you know when it has become an addiction? Tune into today’s podcast to find out. Not only will you learn the symptoms of internet addiction, but you’ll also find out how excessive time online can negatively impact your life and relationships, as well as what to do if you thi...
Ep #44: The Struggle of Weight Loss
November 14, 2017 11:00 - 26 minutes - 18 MBWhen it comes to weight loss, it seems like there is always a point where it becomes a struggle and you just don’t feel like doing it anymore. It could be a couple months in or many months after you start, when you hit a plateau or while you’re still losing weight. The timing doesn’t matter; what matters is that you have to push through it. In this episode, I talk about how to shift your mindset in order to keep going even when it's so tempting to quit. The struggle is actually an importan...
Ep #43: Ditching Perfectionism
November 07, 2017 11:00 - 33 minutes - 23 MBPerfectionism is often seen as a badge of honor. Many of us equate perfectionism with good work ethic and high performance levels but it’s actually pretty far from that. On this episode I discuss the major flaws of perfectionism and how it is probably hurting you more than it’s helping. You can find show notes and more information by clicking here: www.katrinaubellmd.com/43 Get the Overeating First Aid Kit now to help you in the moment when you want to overeat or emotionally eat by going ...
Ep #42: Your Questions Answered: Breastfeeding, Meal Planning And Family Health
October 31, 2017 10:00 - 48 minutes - 33.1 MBIt has already been 10 episodes since the first question and answer episode so it’s time to address some important questions that have come my way. You will learn some valuable information on how to maximize your weight loss while breastfeeding in a healthy and sustainable manner. I will also share some insight into how I meal plan and some tips on how to keep it simple and consistent so you can stay on track and get the best results possible. You can find show notes and more informati...
Ep #41: Comparison and Unrealistic Expectations
October 24, 2017 10:00 - 38 minutes - 26.7 MBIt is so easy to look at someone else and decide from a glance that they are doing better at life than you. Unchecked comparison is something that steals our joy, inspiration and motivation. On this episode I share how small changes in my thoughts and life lately have lead me to re-examine myself. You can find show notes and more information by clicking here: www.katrinaubellmd.com/41 Get the Overeating First Aid Kit now to help you in the moment when you want to overeat or emotionally ea...
Ep #41: Comparison and Unrealistic Expectations
October 24, 2017 10:00 - 38 minutes - 26.3 MBIt is so easy to look at someone else and decide from a glance that they are doing better at life than you. Unchecked comparison is something that steals our joy, inspiration and motivation. On this episode I share how small changes in my thoughts and life lately have lead me to re-examine myself. You can find show notes and more information by clicking here: www.katrinaubellmd.com/41 To register for my free upcoming training The Missing Piece to Permanent Weight Loss head to katrinaubell...
Ep #40: The Dangers of Fatigue
October 17, 2017 10:00 - 39 minutes - 27.5 MBFatigue. We’ve all been there, right? All-nighters, sleepless evenings, moving through mornings in a fog—it seems to be more and more common these days. But the truth is that fatigue is a dangerous epidemic that puts our health and safety at risk. Repeated nights of disrupted sleep are linked to higher rates of diabetes, hypertension, cardiovascular disease, obesity, certain cancers, and more. Every year there are more car crashes and deaths attributed to excessive somnolence, drowsiness, ...
Ep #39: Staying Motivated to Lose Weight
October 10, 2017 10:00 - 25 minutes - 17.3 MBIn this episode you will learn about the Physicians Wellness Retreat: Who will be there, what the topics will be and where it is located. This event is a great opportunity to learn, grow and work with fellow physicians in a beautiful and relaxing atmosphere. Staying motivated to stick to your weight loss plan is the main topic of this week’s podcast. So many people ask for motivation or speak about it like it’s a tangible thing when, in reality, it is just an emotion or a feeling. You will...
Ep #38: Stop Feeling Helpless About Your EMR
October 03, 2017 10:00 - 28 minutes - 19.8 MBHave you ever felt powerless to change a situation in your life? It’s an awful feeling that often turns into frustration, self-pity, and other dark emotions that can lead to overeating in an effort to feel better. But what if I told you that you don’t have to accept any of that? The first step is realizing this: Helplessness is a mindset. It’s a story you don’t have to believe. In this episode, you’ll hear a real-life example of overcoming learned helplessness and discover how you can take...
Ep #37: You’re Making Things Harder Than They Need to Be
September 26, 2017 10:00 - 20 minutes - 14.3 MBToday’s topic is one that everyone struggles with and it’s often something that goes unnoticed and unchecked. We make things harder on ourselves by allowing our emotional thoughts determine the outcome of an unfavorable situation. Instead, we need to learn how to focus on the facts and the neutrality of the situation in order to allow the best outcome possible. You can find show notes and more information by clicking here: https://www.katrinaubellmd.com/37 Get the Overeating First Aid Kit...
Ep #36: Losing a Life-Changing 110 Pounds with Angie Beauchaine
September 19, 2017 10:00 - 59 minutes - 40.8 MBOn this episode, I interview Angie Beauchaine about her 110 pound weight loss. She is a fellow physician and mother who has battled with weight her entire life. We discuss how she finally took control of her health, the motivation behind it, and how her life has been changed by something as simple as meditation. You can find show notes and more information by clicking here: http://bit.ly/2w5TRpT Get the Overeating First Aid Kit now to help you in the moment when you want to overeat or em...
Ep #35: How to Get Out of a Funk
September 12, 2017 10:00 - 18 minutes - 12.9 MBA bad attitude can really weigh you down, keeping you from enjoying your life and being productive. On this episode, you will learn two super simple steps that can break you out of your bad mood and into a more positive, productive position. Realizing that you have power over the thoughts that keep you locked into your funk is one of the key things that will be discussed. It's also key to learn how to shift your mindset by realizing that everything in life is here to help you in one way or...
Ep #34: Living In Your Business
September 05, 2017 10:00 - 26 minutes - 18 MBToday I want to bring us back to a place where we have the ability to disconnect from things we cannot control and live a happier, more effective life. As physicians, this can be an especially tricky trap to fall into when we rely too heavily on the outcome of our treatments or suggestions. In her book Loving What Is, Byron Katie discusses this issue beautifully. Katie states that if you are mentally in someone else's business or God's business, the result is separation from yourself. In...
Ep #33: How to Create a Happier Work Environment by Fostering Better Relationships
August 29, 2017 10:00 - 27 minutes - 19.2 MBThere’s definitely something to be said for a harmonious workplace, especially because it affects not only work life, but our personal life as well. Scientific studies have found that the relationships we have with people, including our coworkers and bosses, have a direct effect on our happiness. In The Happiness Advantage, Shawn Achor, he explores the importance of setting up clear expectations and consequences in order to make things easier for you and your employees. He also outlines wh...
Ep #33: How to Create a Happier Work Environment by Fostering Better Relationships
August 29, 2017 10:00 - 27 minutes - 18.8 MBThere’s definitely something to be said for a harmonious workplace, especially because it affects not only work life, but our personal life as well. Scientific studies have found that the relationships we have with people, including our coworkers and bosses, have a direct effect on our happiness. In The Happiness Advantage, Shawn Achor, he explores the importance of setting up clear expectations and consequences in order to make things easier for you and your employees. He also outlines wh...
Ep #32: Answering Your Questions!
August 22, 2017 10:00 - 32 minutes - 22.1 MBI absolutely LOVE the comments and questions I get in the comments section for every episode of this show. In today’s episode, I’ll be answering some of the best and most common questions that I get from listeners. At the beginning of the show, we will cover multiple questions around emotional responsibility and how it impacts work, children, and family dynamics. Taking control of the story being told inside our heads is tough work, but worth the payoff. You can find show notes and more ...
Ep #31:Navigating Personal Relationships
August 15, 2017 10:00 - 43 minutes - 29.9 MBHow have we gone 30 episodes without discussing personal relationships!?! Today, we fix that by covering the basic framework for understanding relationships and social skills. It starts with judgment and expectations. We all judge. Some more than others. But, no one can escape it completely. What makes relationships really tricky is the fact that everyone has their own unique internal code for appropriate and inappropriate behavior. You can find show notes and more information by clickin...
Ep #30: How to Have Difficult Conversations
August 08, 2017 10:00 - 34 minutes - 23.8 MBI read an amazing book recently and want to share what I learned with you! When was the last time you had a difficult conversation? It’s a tough reality of life, but with the right preparation, you can become a much more effective communicator and get through these situations with grace and balance. The lessons from today’s episode are practical in multiple settings. Whether you are trying to communicate with your boss, your spouse, or the team that you manage, the techniques we cover will...
Ep #29: Breaking the Loop & Understanding the Questions We Ask Ourselves
August 01, 2017 10:00 - 38 minutes - 26.4 MBMaking progress on our health and weight loss goals should be simple. However, our brain often makes things difficult by getting caught in dangerous, repetitive mental loops thanks to internal questions. Asking yourself questions and dwelling on over-analysis is the biggest obstacle to taking action. Today we will discuss how to move past these questions and get to positive action. We will identify some of these troublesome questions, explain their cause, and detail a plan for moving pa...
Ep #28: Identifying & Cultivating Your Strengths with Jennifer Thornton
July 25, 2017 10:00 - 54 minutes - 37.7 MBDo you know what your strengths are? And do you know how to take advantage of this information? My guest today, Jennifer Thornton, is a Gallup-certified strengths coach and teaches people how to be honest with themselves and double down on their strengths. Strengths-based assessments liberate you to focus on what you're best at and take advantage of your gifts. Over these fifty minutes, Jennifer outlines the ways that knowing your strengths can impact your professional and personal life. ...
Ep #27: Breaking Down Emotional Responsibility
July 18, 2017 10:00 - 23 minutes - 16.4 MBOur thoughts trigger physical reactions in our body, known as emotions. They are a reality of life, but do you know who is responsible for those emotions? You are! The most important lesson you can implement to improve your everyday life is to recognize that your emotions cannot hurt you. Emotions can trick you into a response that is not in your body’s best interest. Instead of trying to drown out the emotional response with food or alcohol, focus on addressing the thoughts that are trigg...
Ep #26: Becoming a Parenting Ninja with Molly Claire
July 11, 2017 10:00 - 43 minutes - 29.9 MBRaising humans is not an easy endeavor, especially paired with our busy lives and careers! For this episode, I’m excited to have life coach Molly Claire here to talk about motherhood and the subtleties of supporting healthy brain development. While nothing really prepares you for being a parent, studying and learning will help make things more effective. Molly helps women change their neural pathways to experience a better life and deal with the difficult work of being a mother. In this ep...
Ep #25: Giving and Receiving Healthy and Constructive Criticism
July 04, 2017 10:00 - 24 minutes - 16.7 MBKnowing the difference between criticism and feedback, as well as knowing how to interpret the intentions of a patient’s feedback will drastically change how you internalize the information and put it to good use. Feedback can become a huge source of dread, stress, guilt, and even anger. Knowing how to look for the intentions and useful information behind the feedback will change how you understand your patient surveys, as well as alter how you deliver feedback to those around you. You c...
Ep #24: Getting Through Your Midlife Funk with Suzy Rosenstein
June 27, 2017 10:00 - 39 minutes - 27.2 MBIt doesn’t feel like anything prepares you for the middle of your life. After you’ve checked off all the major milestones (marriage, kids, career achievement), it is common to feel stuck or bored. What’s next? Suzy Rosenstein is here to help! You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/24 Get the Overeating First Aid Kit now to help you in the moment when you want to overeat or emotionally eat by going to katrinaubellmd.com/kit!
Ep #23: Battling Negativity in Our Daily Lives
June 20, 2017 10:00 - 22 minutes - 15.3 MBIt is so easy to fall into a habit of being negative. I’m guilty of it too, but that’s okay! Instead of complaining about your family, work, or personal shortcomings, focus on re-orienting your outlook toward positivity. It is really hard to reprogram our brains. Negativity often becomes our default because we rely on our old biological hardwiring that can’t differentiate between mortal peril and being late dropping the kids off for school. While it’s alright to worry sometimes, we have to...
Ep #22: Cut Back on Drinking with Rachel Hart
June 13, 2017 10:00 - 37 minutes - 25.9 MBToday on the podcast, we've got my first-ever guest! Rachel Hart is a life coach that helps clients cut back on, or completely stop, their alcohol consumption and live a healthier lifestyle. Rachel and I discuss how she has learned to manage her drinking and break some bad habits. Too many of us use alcohol to deal with anxiety, stress, or frustration and Rachel wants to change that. There’s a particularly pernicious culture of drinking that we need to work together to break. You can fin...
Ep #21: Continuing the Conversation: Teaching Kids to Eat Healthy
June 06, 2017 10:00 - 48 minutes - 33.1 MBBuilding off of last week’s episode, we are discussing controlling how many carbs your kids eat. It is very easy for your kids to become insulin sensitive, so it makes sense to cut cookies, pretzels, fruit, and candy out of their diets. Since their body composition can completely change, this is a change to make as soon as possible. I also know that you can make eating healthy interesting and fun. In today’s episode, I will share a way to leverage imagination and storytelling to help you...
Ep #20: Tips and Tricks for Helping Your Kids Eat Healthy
May 30, 2017 10:00 - 27 minutes - 19.2 MBWe love our kids and want them to live long, happy, and healthy lives. In order to protect their health, we need to teach them good eating habits and help prepare them to make good choices as an adult. Unfortunately, these days it is really hard to manage your children’s diet while they do their activities. We need to change the culture of constantly treating our kids with snacks and food to manage their behavior and preferences. You can find show notes and more information by clicking h...
Ep #19: The Relationship between Entertainment and Overeating
May 23, 2017 10:00 - 26 minutes - 18.4 MBWhenever you start to manage your eating and drinking habits, you realize that many of our entertainment habits are not very healthy either. In today’s episode, we will explore existing habits and identify healthier ones to replace them with. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/19 Get the Overeating First Aid Kit now to help you in the moment when you want to overeat or emotionally eat by going to katrinaubellmd.com/kit!
Ep #18: How to Manage Nighttime Food Cravings
May 16, 2017 10:00 - 22 minutes - 15.2 MBA listener asked for me to address the challenge of nighttime cravings. I dealt with this for decades, growing up with regular late night desserts. It has taken a lot of work to fix my eating schedule and learn to de-stress in healthy ways. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/18 Get the Overeating First Aid Kit now to help you in the moment when you want to overeat or emotionally eat by going to katrinaubellmd.com/kit!
Ep #17: Unpacking Your Bad Memory Backpack
May 09, 2017 10:00 - 24 minutes - 16.8 MBWe are all incredibly affected by our pasts. In today’s episode, I answer an important listener question about how our past affects our daily actions. I talk through the fact that our pasts only live within our brains, and are only manifested by our thoughts. Despite the fact that we witnessed our previous experiences, there will inevitably be flaws in how we process our memories. Luckily, these memories are open to new interpretations, which can unlock our minds from what holds us back. ...
Ep #16: How to Fight Fatigue and Cut Out Junk Food
May 02, 2017 10:00 - 29 minutes - 20.2 MBToday, I answer a pressing question from a listener. Megan asks, “I find myself eating to combat fatigue. Should I fast, drink caffeine, or try something else?” You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/16 Get the Overeating First Aid Kit now to help you in the moment when you want to overeat or emotionally eat by going to katrinaubellmd.com/kit!
Ep #15: Goal Setting and Commitment to Weight Loss
April 25, 2017 10:00 - 26 minutes - 18.1 MBDo you know exactly how much weight you are trying to lose? Do you want to lose weight, or are you committed to losing weight? I know that you have the ability to commit if you made it through medical school. Today’s episode is all about committing to a goal weight and following through. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/15 Get the Overeating First Aid Kit now to help you in the moment when you want to overeat or emotionally ea...
Ep #14: Battling Busyness in Our Daily Lives
April 18, 2017 10:00 - 26 minutes - 18.3 MBDoctors invest so much energy in delivering quality care to patients that it can be hard to care for ourselves. Instead of being a martyr wallowing in dread and self-pity, you need to check in with your attitude and change the energy you bring to your day. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/14/ Get the Overeating First Aid Kit now to help you in the moment when you want to overeat or emotionally eat by going to katrinaubellmd.com/k...
Ep #13: The Right Mindset for Controlling Your Weight
April 11, 2017 10:00 - 23 minutes - 16 MBI kick off today's episode with my favorite broccoli recipe, which involves infusing it with sesame oil. Yum! Then, I dive into my best advice for crafting the right mindset for your weight loss efforts. It is important to remember that losing weight takes time and that slow, steady, consistent effort produces the best results. Consistency is preferable to your weight yoyo-ing up and down. The foundation of consistency is a healthy mindset and intentional action. You can find show notes ...
Ep #12: Processing Negative Emotions Without Comfort Food
April 04, 2017 10:00 - 36 minutes - 24.8 MBThis week we're going to talk about the emotions involved with traumatic life events and how they impact your diet. Feeling afraid and sad during overwhelming events is normal. You can feel isolated and lonely for long periods of time, and learning to process those feelings in a healthy way is essential. It's not always something that we take the time to do properly. You can find show notes and more information by clicking here: www.katrinaubellmd.com/12 Get the Overeating First Aid Kit n...
Ep #11: Justifying Going Off Your Eating Plan
March 28, 2017 10:00 - 21 minutes - 14.9 MBThere are probably several times a day when you're tempted to go off-plan. "I'm having a really hard day, so I deserve to eat something good that I hadn't planned for!" That was a common refrain for me at one point, too. In this show, I'm talking about why justifications like the above are some of the biggest obstacles to sustained weight loss and a healthy relationship with yourself. What might sound like a harmless little excuse is actually undermining your success. I also want to hear...
Ep #10: Bringing Constraint to Your Eating
March 21, 2017 10:00 - 25 minutes - 17.3 MBI know constraint might sound like a super restrictive concept, but it's one of the most freeing principles you can apply to your health - especially when applied to eating. Constraint is all about building boundaries inside which we can thrive and become the best versions of ourselves. Since constraint is a concept, we get to decide how we feel about it. I see constraint as bringing me peace from decision fatigue. I don't have to constantly think about what I'm eating, what I'm going to e...
Ep #10: Bringing Constraint to Your Eating
March 21, 2017 10:00 - 26 minutes - 18.1 MBI know constraint might sound like a super restrictive concept, but it's one of the most freeing principles you can apply to your health - especially when applied to eating. Constraint is all about building boundaries inside which we can thrive and become the best versions of ourselves. Since constraint is a concept, we get to decide how we feel about it. I see constraint as bringing me peace from decision fatigue. I don't have to constantly think about what I'm eating, what I'm going to e...
Ep #9: How A Cluttered Life Can Prevent Weight Loss
March 14, 2017 10:00 - 27 minutes - 18.9 MBMy topic for this episode, decluttering, might seem unrelated to weight loss at first. But I know that when I was on my own weight loss journey, I realized that the overabundance of stuff at my house was stressing me out and pushing me to overeat. Our brains are hard-wired to seek pleasure, which isn't a bad thing in itself. What trips us up is that many of us seek short-term pleasure in things like food or clothes, especially when we're feeling upset or dissatisfied with our lives. But, ...
Ep #8: Making Decisions Ahead of Time
March 07, 2017 11:00 - 30 minutes - 20.7 MBOur brains make decisions differently when we're calmly planning ahead (using our prefrontal cortex) versus making impulse judgments (sprinting to the office because we're on-call). Deciding what to eat ahead of time will reduce brain chatter and decision fatigue, and keep you on track with your weight loss goals. While it's important to make these commitments to yourself, the most critical piece of the puzzle is honoring them. If you're used to breaking promises to yourself, whether they...
Ep #7: Overcome Your Weight Set Point and Shed Unwanted Pounds
February 28, 2017 11:00 - 30 minutes - 21.3 MBEliminating snacks in between meals is crucial for sustainable weight loss. In this episode, we'll talk about how snacking is a relatively new construct created by food manufacturers and advertisers. I'll break down why your diets have been only moderately successful and what foods combinations and meal-time habits can help reverse these trends. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/7 Get the Overeating First Aid Kit now to help you i...
Ep #6: Building Awareness of Your Eating Habits & The Hunger Scale
February 21, 2017 11:00 - 32 minutes - 22.1 MBIn today's episode, I'm introducing you to my 1-on-1 framework that I use with clients, beginning with step one: awareness. Last week, we talked about confusion on what to eat, how to track progress, and other hangups that can keep you from losing weight. Now we're focusing on building awareness: of what you're eating; why you're eating it; how your body is feeling; and how hungry you really are. It might sound like a lot when you read that list, but it's very simple to put in practice, an...