Whole Hearted Health w/ Elsie Sieberg

How to successfully lose fat FOR REAL this time- beyond the basics.  Apply for 1:1 Coaching Find me on Instagram Join the Whole Hearted Health Community

5 tips for setting goals, staying true to yourself, failed diets, longevity, how to set up an environment for success to ACTUALLY stick to your goals and see progress past Feb 1st! Apply for 1:1 Coaching Find me on Instagram Join the Whole Hearted Health Community

It's another Q & A + an exciting sneak peek and announcement!! Topics we cover: 1. Best exercises for fat loss 2. Is protein just for muscle gain? 3. Do I take or recommend a synthetic multivitamin or supplement? (Spoiler alert: beef liver!) 4. How to know if you're at maintenance and how long to stay there?  and more!  Apply for 1:1 Coaching Find me on Instagram Join the Whole Heart...

Today's episode is a deep dive into the reasoning behind, benefits of, and application of Castor Oil Packs!!  If you have painful periods, imbalanced hormones, detoxification issues, wake up in the night or don't feel rested, low energy, bloat or constipation, inflammation, skin issues, trouble relaxing/high stress, this episode is for YOU! Apply for 1:1 Coaching Find me on Instagram Join the...

5 quick tips you can implement if you're relationship with food is on the rocks. If you're over the toxic restrict/binge cycle, letting food control your life, sticking only to your 'safe' foods, isolating from social events to avoid dealing with food you can't easily track- this episode is for you! Apply for 1:1 Coaching Find me on Instagram Join the Whole Hearted Health Community

In today's episode, I address *some* common causes of bloat I see and my top holistic tips (no greens powders necessary) to reduce bloating and keep your digestion happy!! Tags: castor oil packs, reverse dieting, nervous system regulation, rest & digest, digestion walks, stomach acid, whole food diets, SIBO, IBS, fiber, under-eating, slow motility Apply for 1:1 Coaching Find me on Instagram Jo...

A Q&A style episode today where I'm taking questions of all topics and giving some rapid-fire answers. Questions I answer: 1. Do you just suggest that people do whatever cardio they want? What do you recommend and when? 2. If I want to tone up, and I'm just starting a reverse diet, how do I go about lowering cardio if I am doing 5x a week? 3. Is focusing on protein and calories enough to lose fat?...

What does a healthy period even look like? In today's episode, we cover how to track your cycle, the phases of a healthy cycle, Basal Body Temp, low progesterone, PMS symptoms that aren't normal, and how to support balanced hormones naturally and that beautiful balance of estrogen and progesterone!  BONUS: The benefits of Castor Oil Packs, liver detoxification FTW! Referenced episodes: ...

Biohacks I've been loving! In this episode, I break down both the WHAT and the WHY of some alternative treatments for health and the benefits I've experienced from each! -Cold exposure/cryotherapy -Heat/Sauna -Red Light Therapy -Sunshine -Castor Oil Packs -Coffee enemas Hope you enjoy! Apply for 1:1 Coaching Find me on Instagram Join the Whole Hearted Health Community

How do you know if your lifestyle is supporting or hurting your metabolic health?  -What is our metabolism and what makes up our TDEE? -The thyroid and stress connection -Signs of a slow metabolism -"Healthy" habits that are hurting your metabolism -LIFESTYLE CHANGES TO PROMOTE A HEALTHY METABOLISM Apply for 1:1 Coaching Find me on Instagram Join the Whole Hearted Health Community

Debunking some common myths and answering questions around CARBS and fat loss. Cutting carbs in an attempt to lose weight? You may be doing yourself a disservice in the long term!  We also discuss the many benefits of consuming carbs (even in a fat-loss phase)! S/O CARBS Apply for 1:1 Coaching Find me on Instagram Join the Whole Hearted Health Community

Want to lose fat? Gain muscle? Become unrecognizable? Let's get back to the not so basic, bulletproof ways to see physical change! Links to other relevant podcasts: -Episode 27: Binge eating, breaking bad habits, sacrifice to reach your goals, & neuroplasticity Episode 26: Getting lean without counting calories Connect with Coach Elsie! Apply for 1:1 Coaching Find me on Instagram Join the Whol...

Past client success story Sophie Bazzano shares her heart on all things eating disorders, spinal fusion/spinal disabilities, how training and hiring a coach saved her life, battling mental health, and so much more! This episode is jam-packed with gold nuggets! How to connect with Sophie: Instagram: https://www.instagram.com/scoliosis.soph/ 1:1 coaching application: https://onnacq7rkps.typeform.com...

 What do you need to give up to make progress?  Is leaving old habits behind keeping you STUCK in toxic cycles that you can't seem to shake? Does it feel impossible to make progress you can stick to long term? We're chatting a little nerdy brain science today and how you can CHOOSE to make a change. Rewire your brain from bad habits and take back your control! Apply for 1:1 Coaching Find...

Don't want to track your macros but want to lose some body fat?  4 sneaky tips to make losing fat a BREEZE without the numbers, and even if you are a macro tracker these can help you adhere better to your plan without feeling deprived or restricted! Apply for 1:1 Coaching Find me on Instagram Join the Whole Hearted Health Community

Balancing your blood sugar isn't just for people with diabetes! Blood sugars effect on hormones, health, fat loss, and stress levels.  -What is blood sugar? -Hypoglycemia and signs of low blood sugar -How to manage your blood sugar with 6 tactical tips -Effect of food volume on your hunger and fullness cues -Whole food v processed carbs, meal timing & frequency for blood sugar, cortisol,...

The WORST advice and the reason you likely keep having to start over again is it your lack of discipline and motivation that stops you from being consistent. Or is it the plan in general? What to do if you want to build a life and habits in your fitness journey that you can STICK to for good! HABIT STACKING! Apply for 1:1 Coaching Find me on Instagram Join the Whole Hearted Health Community

Beating yourself up that the scale isn't moving very fast? It's likely you're making a lot of progress that you're overlooking. A few signs to watch out for that you're on the right track. In this episode I discuss: -Nonscale signs of progress and other metrics -Pieces of biofeedback to look at, relationship with food, confidence, and progress pictures -Avoiding comparison Apply for 1:1 Coaching F...

Update on the animal-based diet approach.  -A few PRACTICAL things that have helped me fine-tune -Find what works for with ANY way of eating to help you feel your best! -Eating routines -Setting fat intake -Meal timing & the effect on sleep and melatonin production -Electrolytes and salt supplementation Apply for 1:1 Coaching Find me on Instagram Join the Whole Hearted Health Community

Issy Sullivan, 1:1 client, shares her story and perspective on topics from eating 1500 calories and seeing no change, binge eating, to getting off birth control, optimizing her gut health, and finding joy again all while enjoying the process!  We chat about Issy's experience working with Coach Elsie 1:1 for going on 11 months now (we've taken her through a reverse diet, maintenance, and cut)...

This is not medical advice! Sharing 4 non-traditional, cost free, and very easy to implement gut health tips that have helped many of my clients improve digestion! Listen in for a few common root causes/symptoms of common gut issues we see today. Apply for 1:1 Coaching Find me on Instagram Join the Whole Hearted Health Community

Stress is a progress KILLER. In this episode, we're discussing all about how to lower stress levels, what causes high cortisol and the effect on other bodily functions, and how to prevent/recover from high cortisol levels. We also discuss how to support healthy cortisol levels and get your body to respond to protocols again!  Apply for 1:1 Coaching Find me on Instagram Join the Whole Hearted...

1 question to ask yourself before you weigh yourself every day. Why does the scale fluctuate? Can we minimize fluctuations? What the scale IS and what is IS NOT.  Should you have a goal weight?  Apply for 1:1 Coaching Find me on Instagram Join the Whole Hearted Health Community

WHY do we need each macronutrient? For body composition AND health? And what truly matters more, calories or macros? Mistakes Elsie has made and dietary fat's effect on hormone health, blood sugar, digestion, etc. How to choose the best diet for YOU. We also touch on optimal sources for each macronutrient and protein supplementation.  This podcast is not medical advice. Apply for 1:1 Coaching...

Are you getting enough sleep? Is cortisol killing your gains? Getting nerdy with some of the SCIENCE behind our circadian rhythm, what disrupts it, and how to optimize it for better physical progress! Apply for 1:1 Coaching Find me on Instagram Join the Whole Hearted Health Community