Whole Hearted Health w/ Elsie Sieberg

REFRAME YOUR THOUGHTS, CHANGE YOUR LIFE. This one perspective switch will light a FIRE under you if you're having a hard time getting back on track, taking good care of yourself, or staying consistent. Apply for 1:1 Coaching Find me on Instagram Join the Whole Hearted Health Community

Lovely client Ruth Petersheim has been with Coach Elsie for 14 months and tackled so many areas of her health - mental, emotional, and physical! Her takeaways and how she went from bingeing and feeling guilty, not caring for herself, to feeling strong, more balanced, and able to give herself GRACE! Apply for 1:1 Coaching Find me on Instagram Join the Whole Hearted Health Community

The root of so many common issues women deal with today; are afternoon crashes, PMS, hormonal imbalances, hangriness, high cortisol, weight gain, and sleep issues. BLOOD SUGAR IMBALANCES! A super simple piece of nutrition that we address in my 1:1 program FIRST, because it solves so many issues when we understand how to balance meals and avoid cortisol-increasing blood sugar crashes! Happy hormone...

Today's episode dives into habits you may be doing (that I used to do)! That is actually doing more harm than good, where to start if you have a lot of body fat to lose, and how much/what you should be doing for cardio (HIIT v LISS and the pros/cons of each). Apply for 1:1 Coaching Find me on Instagram Join the Whole Hearted Health Community

The crunchy, seamoss girlie *bonus* habits, the cherries on top, the things I do daily and weekly to ADD to my foundational health routine. Just sharing what works for me! Tags: gua sha, dry brush, red light, somatic release, tongue scraping, castor oil packs, hormone health, sauna, cryotherapy, cold therapy, breathwork, healthy habits Apply for 1:1 Coaching Find me on Instagram Join the Whole Hea...

Alumni client Katie shares her results after 2.5 years of changing her lifestyle, building a body she loves, losing fat, and completely changing her life through working with Elsie and choosing to prioritize herself even as a wife and busy working mom of 3. We chat about her experience eating MORE food to see results, reverse dieting, maintenance, cutting, enjoying alcohol and socializing while se...

Special guest Hayden Malmstad on her experience with 75 hard, going animal-based, becoming a chiropractor, discovering a love for lifting, building discipline, and MORE! Such a great convo on taking care of yourself, building healthy habits, and how to feel your BEST inside and out! Hayden’s IG: https://instagram.com/haysgotgains?igshid=NTc4MTIwNjQ2YQ== Apply for 1:1 Coaching Find me on Instagram...

What does cortisol do to your progress? What are ways we can naturally reduce stress on the body? Listen here for the basics on where to start supporting your hormones from the inside out! Apply for 1:1 Coaching Find me on Instagram Join the Whole Hearted Health Community

Should you ever track macros or calories? Or is it disordered? Mindset reframes and reasons macro tracking is a beneficial tool, and when NOT to. What to do the day after a binge? Should you eat less/compensate? How to break the cycle! Apply for 1:1 Coaching Find me on Instagram Join the Whole Hearted Health Community

Ever wonder where to start when it comes to supporting healthy hormones and therefore a strong metabolism and EASY progress? Giving you 3 easy lifestyle shifts to support hormone balance and be well on your way to your most vital, best physique yet!! EMR Tek Red Light code "Elsie20": https://emr-tek.com/discount/ELSIE90845 Apply for 1:1 Coaching Find me on Instagram Join the Whole Hearte...

My current goal update (what I'm doing to tone up/lose fat and maintain my strength and hormone health), how I'm approaching nutrition, and my top tips to get and stay consistent so you can get results and KEEP them long-term! +++ listen to the end for how you can slide into my BIRTHDAY PROMO for 1:1 coaching early before it's officially launched!! Sleep for Fat Loss episode: https://o...

Eating more and feel like you're doing everything 'right' but you can't seem to break the cycle, or binges keep happening? This episode is packed with actionable takeaways and reflection questions (and a free resource if you listen to the end!) to help the overeating be a distant memory and get you more in touch with your body and nervous system's needs and responses. XOXO, Coa...

What truly DOES happen when we eat more food and potentially even do less activity? How will our bodies respond? Will you gain a ton of weight? In this episode, we break down factors of the mental and physical execution of a successful reverse diet and recomposition phase to change the way you view food and how it affects your body. Apply for 1:1 Coaching Find me on Instagram Join the Whole Hearte...

Not sure why you keep falling off and having to start over? Why other coaching programs have fallen short? Here's a brief snapshot of being honest with yourself to overcome hurdles, break habit loops, and finally make the change and see results for GOOD. You're not broken. I give an inside look at how coaching and giving advice are NOT the same, and the difference is you finally get out of...

What is a healthy amount of dietary fat to eat and what is a dangerous amount of fat to eat? What kind of fats should you be eating? How do fats affect the body and what are the benefits of fueling with enough fats? In this episode we break down this super powerful macronutrient and why you NEED to be eating enough. Apply for 1:1 Coaching Find me on Instagram Join the Whole Hearted Health Communit...

From better digestion, better body comp, balanced hormones, sex drive, easier periods, regular hunger cues... the list goes on! What can you look forward to during your reverse diet?? Listen to this episode to find out! Apply for 1:1 Coaching Find me on Instagram Join the Whole Hearted Health Community

Wouldn't it be great to enjoy date nights, spontaneous brunches, and order in sushi WITHOUT GUILT while feeling good in your own skin?  In today's episode, we break down how to start changing our mindset around food to start viewing it in a way that ADDS to life, instead of takes away!  Get UNSTUCK with your progress and relationship with food in my 1:1 coaching program: Apply here! Appl...

Struggle to say no and setting/holding boundaries with people? Do you feel like you put everyone else's needs and desires before your own? Are you a GIVER?  Digging into the  reason you may find yourself in toxic cycles of coping, self-sabotaging your own goals, and feeling STUCK  Apply for 1:1 Coaching Find me on Instagram Join the Whole Hearted Health Community

Alumni client Natalie talks about how she went from chronic dieting, eating 2 slim fast shakes a day and overeating on weekends, gaining weight, obsessed with and afraid of food, to absolutely THRIVING today living at maintenance, confident in her skin, off hormonal birth control and in control of her cycle (and pain-free!) , healthy inside and out, and finding peace and balance with food and her...

Ever wonder why you KEEP having these struggles with food? Why you can't stay consistent with any diet? Why you keep bouncing between overeating, restricting, and feeling so much guilt and shame like you're just broken and beyond help? Like you almost have no control? This episode about one of the REAL causes of emotional, binge, and overeating is for you.  Apply for 1:1 Coaching Find me on I...

We've got another multi-topic q&a!  -Are there times when it's OK to be in a calorie deficit? Nuance and context around HEALTHY calorie deficits vs UNHEALTHY. -How long should I reverse diet before I can cut again? -Why do I keep binge/emotional eating? 3 reasons + how to stop! Lean Lifestyle 2.0 Application: https://esieberg53.typeform.com/to/GYULNxGX 1:1 Coaching Application: https://es...

Find out on this episode signs and symptoms of magnesium deficiency, how to start supplementing safely, the benefits of taking magnesium, and a few of its roles in the body!  Blend that I take: https://www.amazon.com/dp/B08CKBP22Y?ref_=cm_sw_r_cp_ud_dp_9F0DS15B0G3TWJZAK6A8 Topical Magnesium: https://www.amazon.com/dp/B08CKBP22Y?ref_=cm_sw_r_cp_ud_dp_9F0DS15B0G3TWJZAK6A8 Apply for 1:1 Coaching...

Have you attempted a reverse diet before? Today we break down 3 common roadblocks in reverse dieting that will keep you STUCK (what to avoid) and 3 ways to have a successful reverse and HACK your mindset like never before! Links: Reverse Diet Deep Dive episode: https://spotifyanchor-web.app.link/e/cmJuinH1Xwb Instagram: instagram.com/elsie_sieberg APPLY FOR THE REVERSE DIET GROUP PROGRAM APP (comi...

Slow metabolism? Hit a plateau? Here's how I increased my maintenance to 2000+ calories and EASILY maintain a lean physique :) Apply for 1:1 Coaching Find me on Instagram Join the Whole Hearted Health Community

It’s a Q&A!  •Finding maintenance calories if TDEE calculators have lower estimates  •Are the calories that machines/watch/step counters read accurately??  •How to find balance with alcohol while also being healthy and making progress?  •Want to have the flexibility to eat intuitively but struggle with binges, help! And more! Alcohol podcasts referenced: https://open.spotif...