The More Than Weight Loss Podcast with Dr. Molly Lupo

On today's episode I am sitting down solo to give you my best tips and tools for setting and actually achieving your workout goals. By the end of the episode, you will have 7+ science-backed ideas on how to set your routine, and how to take action on it. To connect with Molly, click HERE To submit your question for advice from Molly on the show click HERE

On ​today's episode​ I am sitting down solo to share the exact components that: Make up your metabolism How to increase your metabolic rate (aka your calorie burn) What to focus on when it comes to nutrition & how you move your body To connect with Molly, click HERE Submit your question for advice from Dr. Molly on the show HERE!

On today's epsiode I am sitting down with guest expert Dr. Cassie Holmes - an award-winning teacher and researcher on time and happiness, and bestselling author of Happier Hour: How to Beat Distraction, Expand Your Time, and Focus on What Matters Most.  We chatted all about tangible actionable strategies for time audits, time crafting, and how to prioritize what truly matters to us in our day...

On today's epsiode I am sitting down with Jackie Piasta, a Women's Health Board Certified Nurse Practitioner who specializes in menopause.  In today's episode, here's what we discuss: How do I know when I'm in perimenopause vs. menopause, and what can I do about it? Will I ever stop gaining weight? Will I stop feeling so anxious? Why do I have so much insomnia and what can...

On today's epsiode I am sitting down solo and talking about how to eat for the holidays!  If you want to enjoy all the goodies during the holidays - the homemade cookies, the cocktails, and the parties, then this episode is absolutely for you. I teach you exactly how to find your maintenance calories I teach you how to pick 2-3 non-negotiables to feel good in your body (as soon as today)! I t...

On today's epsiode I am sitting down solo and answering the age old question: How many calories should I eat for weight loss? I go a bit into the nuance of how it's not all calorie in/calorie out - but we can get pretty close to targets, and then plug and play! I talk all about what makes up your metabolism, how to find your maintenance calories, and how to plan a intentional deficit for...

On today's episode I am sitting down with my current cohort of Nourished [my 3-month Nutrition + Lifestyle group coaching women] and Laura from @lolohomekitchen to break down meal prep! The episode is a little different as it blends a live bonus coaching call with Q + A, and real actionable strategies to apply to everyday life! We talk all about having a meal prep system, inventory, organizin...

On today's episode I am sitting down solo to tell you all about a method that has changed my life: Timecrafting! If you find yourself saying, "I don't have the time," this podcast episode is absolutely for you, and has the potential to change your life just as it did mine. Happier Hour To connect with Molly, click HERE I hope you enjoy this episode and if you do, please leave a...

This week on The 4Ms with Molly (# 050 ), I teamed up with Dr. Diana Hill & we’re talking all about mindful eating, how to make peace with our body image, and re-imagining weight loss using our Values.  In this episode (# 50 ), we talk about & give you actionable tools for... Flexible Perfectionism Identifying your Values & Taking Aligned Action  Self-compassion for when you're le...

This week on The 4Ms with Molly (# 047), I teamed up with Kristen Jensen, a Registered Dietitian & we’re talking all about weight loss & PCOS.  In this episode (# 47 ), we give you strategies on ➡️ What is PCOS, and what does it mean? ➡️ How can someone with PCOS successfully lose weight? ➡️ What other lifestyle interventions we can focus on to feel better (spoiler alert: it’s all about nu...

This week on The 4Ms with Molly (# 046 ), I teamed up with Katy Bandy, a licensed therapist, & we discussed some of my favorite topics: How you can pivot to mindfulness when all you want to do is eat all the doritos, chocolate, and booze A fancy term called “Dialectical Behavior Therapy” and how you can use it and apply it to your daily weight loss journey  How to start a morning routine so th...

This week on The 4Ms with Molly (# 045 ), I teamed up with Dr. Wendy O' Connor. ➡️ We discussed self-sabotage & how to stop it dead in its tracks. ➡️ We discussed rewriting our limiting beliefs so we can be aligned & live the life we want to. ➡️ We discussed the most powerful thing to do when overcoming self sabotage is to change our relationship to our thoughts. ➡️ We discussed how t...

This week on The 4Ms with Molly (# 044 ), I'm coming clean about my own personal weight loss struggles, but also giving you tangible, and actionable strategies to get right back to it with my 4Ms Principles.  And guess what, I ended up losing weight this week by applying my own principles. In this episode (# 044  ), I give you strategies on macros, mindfulness, meditation, and movement.  To l...

This week on The 4Ms with Molly (#043 ), I'm talking all about how you can have cake and pizza at your kid's birthday party - and still lose weight.  In this episode (# 043), I give you strategies on Mindfulness Mindset The inner chatter Being present when you eat To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts. Connect With Me: Sche...

This week on The 4Ms with Molly (# 042), I am talking all about strength training with @MelVogel . In this episode you will learn... 📕 Why less cardio and more strength training may help your overall health & fitness goals 📕 How to find a good balance for fat loss between cardio & strength workouts 📕 Why rest days are important, and how to plan them 📕 How the after (calorie) burn of st...

This week on The 4Ms with Molly (# 041), I am talking all about how you can have a more indulgent weekend, and still get right back to what feels good and empowering without derailing your progress.  In this episode (# 041 ), I give you mindset shift strategies to... Recognize and become aware of eating for comfort or relief How to lean into your feelings instead of pushing them away Why you are o...

This week on The 4Ms with Molly (# 40 ), I teamed up with Kaitlin Soule, a Cognitive Behavioral Therapist who specializes in treating anxiety for women & we’re talking all about:  How to enjoy the sweets in moderation instead of bingeing them? What is self sabotage, and how can we recognize it? How to notice the big feelings under our emotional support food and how to feel our way through them...

This week on The 4Ms (# 039), I'm talking in quick bites all about self-sabotage.  In this episode (# 039  ), I give you strategies to develop awareness around what self-sabotage + self evaluating thoughts are, how to recognize them, and how to rewrite the story and stay in alignment with yourself to lose weight for good.  To listen, head to my bio for the link, or search “The 4Ms with Molly”...

This week on The 4Ms (# 038 ), I teamed up with Bee Creel & we’re talking all about limiting beliefs: what they are, and how we can go deeper into a practice of self-love around them to create new beliefs.  We also chatted about how we can come home to ourselves when we are stressed out with actionable tools. We discussed meditation - how to start, develop, and make your own practice with ten...

Do low calorie diets really mess up your metabolism? This week on The 4Ms (#038 ), I teamed up with Angie Asche, Registered dietician & we’re talking all about fat loss. We're covering topics like: Do low calorie diets really mess up your metabolism? How do you optimize your metabolism? What's the real scoop on collagen -what is it, do we need it, and do you count it as a protein? Wh...

This week on The 4Ms with Molly ( episode # 036), I am bringing you a mindfulness meditation tool for eating.  In this episode (# 036), I give you a tool to use to practice mindful eating  - with anything you'd like. It could be an apple, watermelon, yogurt, peanut butter cup, cake - whatever you want to work on eating more mindfully. In this meditation, you’ll use your five basic senses: tou...

This week on The 4Ms (#035 ), I teamed up with Stephanie Morgyn & we’re talking all about mindfulness, intuition, and questions to ask ourselves before we take a bite! In this episode (#035), we give you tools you can use to tune in to your hunger/fullness levels, develop a mindful eating practice, tools we can use when we are stuck in a rumination loop, and how we can teach our kids mindfulne...

Are you wondering how to beat your period cravings? Maybe you don't have to "beat" them. Maybe you have to learn to flow with them (pun was not intended, but here we are), and maybe eating a bit more of food is the answer (depending on which phase of your cycle your in). On today's episode of The 4Ms with Molly, I'm giving you the low down on the 2 phases of your period, h...