The More Than Weight Loss Podcast with Dr. Molly Lupo

Dr. Kayla Ives is a Pelvic Floor Physical Therapist, local to Omaha, who helps women with pelvic floor training.  In this episode, we’re talking about all things  pelvic health - sneezing + peeing, running + peeing + pain with sex, constipation, and more! We dive in, and define what pelvic floor physical therapy is, and who it is for. We also discuss the four main functions of the pelvic floor: su...

Get ready for a Q and A Episode - # 032! A new episode dropped this morning for The 4Ms with Molly - Macros, Mindfulness, Meditation, and Movement! In this week's episode (#032), Dr. Molly Lupo answers your questions! You do NOT want to miss this episode! Q and As answered... How to feed the family with one meal, and have everyone be happy? Which foods are the best for weight loss? How to fue...

This week on The 4Ms (# 031 ), I'm talking all about negative self talk and why it doesn't serve you.  In this episode (# 031 ), I give you strategies on: Why our brains are prone to negativity How we can recognize the patterns, and change them. How we can care for ourselves with self-compassion and empathy Why most weight loss programs come from a place of dislike How to approach behavi...

This week on The 4Ms (# 030 ), I teamed up with EC Synkowski and we’re talking all about: - The 800 gram fruits and veggie challenge - what it is, how to do it, and how to put it into practice. - Potatoes, corn, olives,  and beans all count in the 800 gram challenge! - Food Sensitivity Tests: her thoughts, why they may not be the most validated or useful test, how our immune system works, and why...

This week on The 4Ms (# 029 ), I teamed up with Claire Bidwell Smith (grief therapist and author), and we talked about grief + strategies to get you through your hardest days. In this episode (# 029 ), we talked about... - Claire's story of losing both of her parents to cancer, her journey into motherhood,  her journey through grief, becoming a grief therapist, and authoring three books throu...

This week on The 4Ms (# 028 ), I'm talking all about ending black and white thinking. - It's letting go of the all or nothing mindset - It's learning how to show up imperfectly and still get results - It's learning how to talk to yourself when you have a "slip up." - It's learning how to catch and redirect your thoughts and feelings so you can tolerate the uncomf...

This week on The 4Ms (#027), I teamed up with Elia from @Feedyoursister & we’re talking all about meal prep made easy! In this episode (# 027  ), we give you strategies on: - Saving money on groceries - Her favorite quick and easy meals - Her favorite methods to meal prep - Her framework for how she thinks about meal prep And, so much more! Looking to sign up for #MoreThanMacros? Click here! D...

Emily is a busy mama, works two jobs, and came to looking for a sustainable way to lose weight, develop mindfulness practices, and find a more balanced way to live. We are chatting about where she was at (drive thru coffee every morning, skipping breakfast, etc), what she started incorporating every week to make small, yet, impactful changes to habits and her own patterns with eating, and how she...

**Want to win a scholarship to #MoreThanMacros and #Plan. Prep. Plate? Click here to enter! This week on The 4Ms with Molly (# 025), I teamed up with Katie DeSantis, owner of Vitality Bowls& we’re talking all about her favorite smoothie, a framework for a fool-proof way to make a smoothie, juicing vs. smoothies, spring time smoothie flavors, and her favorite pairings with smoothies to keep us...

This week on The 4Ms (# 024 ), I'm talking about self-sabotage and emotional eating. In this episode (#024 ), I give you a tool you can use wherever you are to pause, incorporate identify your triggers, thoughts, and responses while developing a more mindful practice around food. To listen, head to my bio for the link, or search “The 4Ms with Molly” wherever you listen to podcasts. Connect Wi...

This week on The 4Ms (# 023  ), I teamed up with Lindsey Raikes & we’re talking all about motherhood, what the heck to make for dinner, and owning a business. In this episode (# 023 ), we discussed how to manage your time as a busy working mom, meal prep, taking care of ourselves, and how owning a business translated to motherhood + the systems and structures Lindsey has in place. Lindsey star...

Today on The 4Ms with Molly, I’m answering some frequent questions I get asked! So, tune in as I answer the following questions… What my favorite smoothie recipe is, and my thoughts on if you can make it the night prior? My best advice for when you have hit a plateau? Where to start with nutrition? How do you get enough protein grams?  How to use setbacks as motivation Here is my favorite smoothie...

Cheryl Hoover lives in Charlotte, North Carolina, is a Mom of 2,  a registered pharmacist, Cancer survivor, cook and certified in plant based nutrition.  She believes that the food you eat can either help your body fight disease or contribute to the disease. Her goal is to have you embrace the opportunity you have to nourish your body with every bite.  We discussed what a whole-foods plant based (...

This week on The 4Ms with Molly (#020) I am talking all about how to get started with Macros and Breastfeeding.  In this episode (#020) of The 4Ms with Molly, I am going over: When is a good time to start with Macros and Nursing your baby? How many calories should I be eating? What to set your Macro Percentages at with Nursing? How to find your deficit calories without losing your supply? What to...

This week on The 4Ms (#19), I teamed up with Dr. Paula  Freedman & we’re talking all about self-compassion, mindfulness, ACT techniques, and Health at Every Size.  Dr. Paula Freedman is a Clinical Psychologist and Certified Intuitive Eating Counselor in Chicago. She owns her own practice called HumanKind Psychological Services, and she provides psychotherapy, educational resources, supervision...

This week on The 4Ms (# 018 ) I am bringing you a solo episode where I talk to you all about the basics of macronutrients. First up, is protein! Protein is what is going to keep you full and satiated above everything else. It’s found literally all throughout your body in muscle, bone, hair, and most of your other tissues. It helps in building and retaining your lean muscle.  Protein is made up of...

This week on The 4Ms (# 017), I teamed up with Misty Lynch who is a certified financial planner, investment advisor, and certified life coach at Beck Bode, wife, and mom of two. In this episode (# 017 ), we talk about: - Misty's one year spending freeze where she had a one-click shopping habit that increased when she was up all night with her infant, busy with her job, and her 2 yr old.  She...

What is Intermittent Fasting? The definition of Intermittent Fasting: taking intentional breaks from eating. What are ways to Intermittent Fast? 16:8 Method: Restrict intake for 8 hours, and fast for 16. Example: eat 11 am to 7 pm. Eat-Stop-Eat: Fasting for 24 hours, 1-2 times a week. 5:2. You consume 500-600 calories on two non-consecutive days of the week, and eat normally the other 5 days.  How...

This week on The 4Ms (#015), I teamed up with Mary Purdy, Registered Dietician & we’re talking all about:  - Sustainable goals - Behavior change - Building healthy habits - The power of your "why." - Little improvements and why they matter - Digging into your values to motivate you - Why it's so powerful to make your own decisions about your behavior change - Shifting our mindse...

**Sign up for Molly's 8 week course  #MoreThanMacros here! ** This week on The 4Ms (# 014  ), I am bringing you a solo episode where we talk all about how to create your own Wellness Vision! In this episode (# 014  ), I give you strategies to - Curate your Wellness Vision - Find your "why" - Discuss internal vs. external motivation - Setting 3 month S.M.A.R.T. goals - Setting Weekly...

This week on The 4Ms (#013 ), I teamed up with Kim Schlag & we’re talking all about menopause, macros, strength training,  juggling it all, meal prep, & more! In this episode (#013 ), we give you strategies for: - macros throughout menopause - how to get enough protein in? - meal prep ideas - where to start with strength training - juggling it all as a busy mom! Sign up for Molly’s weekly...

GET ON THE WAITLIST (and get a chance to win the scholarship)  FOR #MORETHANMACROS HERE! This week on The 4Ms (# 012  ), I'm talking all about macros, and how to get started with them!  In this episode (# 012 ), I give you strategies on: - baby steps to macro counting - why understanding your total daily energy expenditure is key (these are your maintenance calories) - describing what a &quot...

This week on The 4Ms (# 011), I teamed up with Melanie Lippman, Image Consultant & Personal Branding expert.  We’re talking all about style, getting dressed in the morning, and feeling like our best selves.  In this episode (# 011  ), we give you strategies to  - Where to start with your closet when it's full, and you still don't know what to wear. -  Dressing for different body type...

This week on The 4Ms (#010  ), I am doing a solo episode talking all about foods that are tempting, how to track while being a working mom, and stress eating.  In this episode (#010   ), I  give you strategies to - meal prep - make meal kits - mindfulness exercises - water intake suggestions - how to know how much protein & plants to eat - emotional eating Sign up for Molly’s weekly newsletter...

Sign up for Molly’s weekly newsletter here! Schedule a free 30 minute nutrition consult with Molly here! Follow Molly on  Instagram here! Mentions in the episode: Omaha Soup Company (@ your local Hy-Vee)!