Nourish and Nurture: Creating Healthy Resilient People Before Crisis Hits

Welcome to our podcast on overcoming mindset barriers in health behavior change. I'm your host, and today we'll explore common obstacles and practical solutions for various aspects of health and wellness. Self-Determination Theory (SDT) is the theory that humans have three basic psychological needs: autonomy, competence, and relatedness. When these needs are met, we're more likely to develop intri...

Hi everyone and thank you for joining me today! I have been speaking to clients and with friends lately and we have been talking a lot about the difficulty knowing what we SHOULD do and what we ARENT doing... The frustration, guilt this causes and ultimately how stuck and helpless it can make you feel. If you can relate to this, listen up. You are not lazy, or a failure for struggling to do the ac...

Have you ever wondered why it is so hard to exercise self-control? I hear about it and discuss it often with my friends, family and businesses I support. Welcome to this week's podcast episode on self-control! Today, we'll explore why self-control can be challenging to maintain, common myths about self-control and what we can do to enhance it. We'll delve into the limitations of self-control and e...

We are very lucky to be joined by Professor Ross White today! Professor White is Director at Strive2thrive Ltd. providing clinical psychology support to both individuals & organisations. He is Professor of Clinical Psychology at Queen’s University Belfast, author & keynote speaker and is an expert in Acceptance and Commitment Therapy (ACT). Professor White has supported a plethora of  high...

Welcome to today's episode on managing the Menstrual Cycle. We'll explore practical strategies for each phase to help you thrive physically and emotionally throughout your cycle. In doing so you harness hormone health and I'll show you how you can learn: - When to push yourself - When to back off a little - How to do the above using nutrition & lifestyle tweaks So that you can be your best sel...

Emotional eating is a complex behavior that stems from various psychological and physiological factors. Understanding why we emotionally eat and implementing strategies to address it can significantly improve our overall health and well-being. Today's episode consists of why we eat emotionally, practical strategies to minimise this often unhelpful behaviour AND how we can rethink emotions as 'mess...

Are you an evening snacker? If so this one is for you. I have been there myself, eating with abandon the remnants of the kids' sweet stash...eating and having no idea why. In this episode I will explain exactly how you can use a number of key strategies to minimise this often frustrating habit. I will unpack the psychological and practical solutions that you can easily implement in respect of your...

Today we continue our journey through Menopause transition and the symptoms which accompany it. This time I am discussing the less well-known symptoms, since we often only hear about night sweats, mood swings, hot flashes - when actually each woman will experience menopause differently, in a way that is unique to them. But if we are not talking about the many ways we can be affected by menopause,...

Having first hand experience of menopause transition and speaking to clients and followers, I felt this would be a great opportunity to share practical strategies that will help manage symptoms. In today's episode I am focusing on the nutrition, psychological and practical strategies that you can start to introduce in your life and feel the difference they make. If you enjoyed this one please...

Menopause - "What fresh hell is this?" you might say? I know I hear you, I am in menopause transition myself and it is extremely difficult in managing the physical and psychological effects. Several clients and fellow menopausal friends suggested that this would be a useful topic to cover Namely how we can minimise and manage our respective menopausal symptoms...even less talked about sy...

Oh my word, it's a biggy, Episode 60 of the Nourish & Nurture podcast!! Firstly, thank you for listening and for sharing your questions and struggles with me. The challenges, wonderings and questions that listeners, followers and clients share with are what informs my episodes, so thank you all! Today's offering is all about mindset, it's power, it's limitations and ways to opt...

Ever wondered why you can't sustain willpower, why we get those dips in self-control and end up sabotaging our goals? This is what I wanted to begin to address in this episode (I'll do more podcasts on this), to discuss what influences willpower and self-control, common barriers and some workarounds for enhancing both. If you want some help with your goals and feeling stuck, DM me and let&...

So many clients and followers struggle to meal plan and prep in time and cost effective ways, due to being time-poor and due to overthinking the process. That is why today's episode addresses common mindset barriers and myths around meal planning along with practical suggestions to make it more effective for your health and well-being goals. If the topic resonates with you take a listen and if...

If you are struggling to implement the necessary habits needed for fat loss, then this episode is for you - we’re going to look at the practical and psychological factors involved in successful behaviour change. Once you reflect on these these you can begin to find solutions to help you reach your goals. As you listen, pick out what resonates most with and start there and see how you can optimise...

We are all a bit rubbish at acknowledging our progress at times, and instead only focus on how far we’ve got left to go until we reach our goal. Costs of this include reduced motivation, increased self-criticism, overgeneralise and exaggerate about what you feel you HAVENT done, the reality of your progress to date will be skewed by and discounted by your negative thinking and perfectionistic idea...

It is a tricky area and pretty much a 'no no' for many, but there are both pros and cons to food tracking. In this episode I walk you through the main reasons you could track and how. I will also delve into more mindful, intuitive eating methods. And ultimately you needn't choose either or, you can do both if you choose to. What I would say is what we measure we can manage, so it can b...

As a perimenopausal woman and working with many menopausal women, I thought this would be an important one to cover. In today's episode I help you understand what happen to key hormones at perimenopause - and why hormones have the effects they do on other bodily systems. Understanding is key to minimising risks of diabetes, CVD, metabolic syndrome and other health concerns. Then I look at what...

In this 2nd part of the Emotional Eating Series, I invite you to reflect on your relationship and responses around food. Then we will look at strategies to help minimise emotional eating, but it is by doing the deeper work. And if you do dig a little deeper, while it can feel 'messy' it will help you tolerate distress/discomfort (ie uninvited feelings, sensations) - which is what leads us...

Emotional Eating...when we overeat in order to distract from, or self-soothe intense emotions that we think we can't handle. This is Part 1 of 2 of an Emotional Eating mini series which will help you understand the neuroscience behind emotional eating, why it is counter-productive to punish yourself further for engaging in eating in this way...and what you can do about it. Key highlights: - Wh...

Today is a quicky! :-) Some of my clients enjoy calorie cycling during the weight loss journey - it has so many benefits as it offers flexibility and can work with any crazy life schedule. Join me as I talk about what it is, why it might help your weight loss journey and how to actually DO it. If you want to chat more about it then DM me on Whatsapp or Instagram and we can find out what it could l...

My 50th episode! Thank you for listening to my podcast and for your comments and questions. How do you manage your monthly Cycle? How do you eat at various stages of your Cycle? How do you manage the emotional impact of the hormonal 'storm' that can occur especially in the Luteal phase? If you don't have a plan for working WITH your Cycle and not against it, then this episode is for yo...

As many of you listeners know I have been fascinated by nervous system regulation - specifically polyvagal theory and activating the Vagus Nerve to help build resilience in emotional regulation... What has this got to do with fat loss? Well, when we are less emotionally regulated we will seek to avoid or control difficult emotions and physical sensations, to numb out - through our eating behaviour...

Are you a frazzled, time-poor, emotional eater with barely a moment to herself? Most of the women I chat to are and that is why they are stressed, exhausted and fed up. Add menopause into the mix and it is a perfect storm. In today's episode I share my style of coaching, how it is different to other nutrition coaches because it is based on my psychological expertise hones over the past 20 year...

Ever notice the mind telling you that you 'don't have time', that you can't do something before you have even tried? You are beaten before you have even started and that is why our progress (in any behaviour change) stalls. Today's episode highlights common self-fulfilling prophecies or beliefs that are likely affecting your weight loss and well-being journey. And I take you th...

Today is a short one, where I remind you why to stay accountable and open minded about slip ups, 'bad' days/weeks or when you week has been challenging...and you don't want to check in with your coach. It is totally natural to be a tad dread-laden at times like these, but if you avoid checking in you will miss out on turning things around, so that you can hit the reset sooner. Tune in...