Ep. 21: Why Cutting out Foods Makes you Want Them Even More (and How to Feel Less Crazy Around Food)

February 13, 2019
00:0000:00

You won't want to miss this episode! It's the most educational, impactful episode I've ever done. It definitely takes the cake for one of my favorite episodes, and I know you'll love it too! 

 

If you've ever been on a diet, or worried about your weight, or felt out of control & crazy around food...this episode is for you. I cover:

 

  • The most common unhelpful behaviors most people engage in when it comes to food, and how to turn them into more helpful behaviors 
  • How to troubleshoot food struggles like sugar cravings and emotional eating
  • How to know the difference between dieting and healthy eating, and why the heck it even matters

 

We'll cover a lot of ground in this episode, so make sure you grab my free All or Something Eating Guide to help you implement everything you've learned! You can get that by clicking right here

 

Here are some other links mentioned in the episode (I do get a small commission if you make any purchases, but don't worry-it won't cost you any extra!)

 

 

If you love this episode and you feel inspired to leave me a review, or share the podcast...I would love that so much! The podcast is also available on Itunes, Google Play, and Spotify...so be sure to subscribe if that's where you listen! 

 

Here are some other ways you can connect with me: 

 

 https://www.laurenkepler.com/  

 

IG: https://www.instagram.com/laurenmkepler/?hl=en

Ep. 20: How to Feel More Comfortable in your Skin

February 6, 2019
00:0000:00

This week on social media I asked the question "do you feel comfortable in your body?" 

 

I wasn't crazy surprised by the answer--spoiler alert: most people sadly DO NOT feel comfortable in their bodies. 

 

In fact, according to a study found on nationaleatingdisorders.org, 70% of women are unhappy with their bodies, while 43% of men are dissatisfied with their bodies. 

 

Why is this? Most of it has to do with weight and body size. We feel a LOT of pressure to be a certain size in order to feel beautiful. Our society values looks over all, and that can be a really difficult reality to cope with. 

 

This episode is all about exploring the reasons why we feel so uncomfortable in our bodies, and at the end of the episode I'll give you a few actionable tips to help you start feeling more comfortable in your body right now! The good news? You don't have to lose weight in order to feel confident in your body. In fact, the acceptance begins before the weight loss. That's the secret to making long lasting changes in your habits, and it's something that no one is telling you.

 

And for the women who are interested in the freebie I offer during the episode, here's where you can grab yourself a copy of the Body Love Guide: The Body Love Guide

 

If you're interested in digging deeper into the statistics I share in the episode, here is the link to that: Eating disorder facts and statistics

 

If you love this episode and you feel inspired to leave me a review, or share the podcast...I would love that so much! The podcast is also available on Itunes, Google Play, and Spotify...so be sure to subscribe if that's where you listen! 

 

Here are some other ways you can connect with me: 

 

 https://www.laurenkepler.com/  

 

IG: https://www.instagram.com/laurenmkepler/?hl=en

 

 

Ep. 19: 5 Reasons why Meal Prep is a Game Changer

January 30, 2019
00:0000:00

What comes to mind when you think of meal prep? 

 

Do you envision hundreds of tupperware containers sitting on your counter filled with plain chicken, broccoli, and brown rice? Do you prep in an attempt to coerce yourself to eat healthy throughout the week, but in reality you usually end up wasting most of it? 

 

That's what meal prep used to look like for me. I only knew about meal prep from my body building days, and it usually meant spending 4-5 hours in the kitchen, making food I would dread eating. 

 

All that has changed! And to be honest with you, I took a break from meal prepping for a long time as I healed my relationship to food. It's taken me a while to find a system that works for me, but once I did it was a game changer!

 

For me, meal prep has to be simple if I'm gonna get it done. It also has to be flexible...I get tired of eating the same thing all week long! Are ya with me?? 

 

In this episode, I'll share 5 ways that meal prep has been a game changer in my life. My intention is to talk you into meal prepping too ;) It's one of the key factors for turning healthy eating into a habit, so you can feel your best, and show up for the people you love most as the best version of yourself!  

 

If you already know that meal prep is important, and you want to make it a habit then be sure to join my newsletter by visiting laurenkepler.com and signing up for my 5 Day Meal Prep Challenge! That way you can get updates for my upcoming Meal Prep Maven course. 

 

If you listened to this episode and want to dive deeper into the mindset stuff, click here to sign up for your freebie! 

 

If you love this episode and you feel inspired to leave me a review, or share the podcast...I would love that so much! The podcast is also available on Itunes, Google Play, and Spotify...so be sure to subscribe if that's where you listen! 

 

Here are some other ways you can connect with me: 

 

 https://www.laurenkepler.com/  

 

IG: https://www.instagram.com/laurenmkepler/?hl=en

Ep. 18: The Real Truth About your Weight

January 23, 2019
00:0000:00

Do you feel like your weight holds you back? 

 

Do you find yourself saying things like "when I'm in my ideal body, I'll go on that vacation...or go after that dream career...or wear a bikini confidently on the beach..." etc.? 

 

In our society, weight seems to be the focal point for everything. We believe weight is the magic number that reveals whether or not someone is healthy, but more than that...we think our weight and the size of our bodies defines our worth. 

 

We know this as "truth", and it's a norm to us...but is it really true???

 

In this episode, I explore the topic of weight and the role it truly does play in our worth and health. This is a topic that not a lot of people are talking about, so I definitely recommend listening in! 

 

There is a way to stop battling your body while caring for your health. In fact (spoiler alert), the best way you can truly care for your body is to stop battling it, and instead start working with it. 

 

At the end of the episode, I equip you with a few things you can focus on instead of just the phrase "I want to lose weight". 

 

Here are a few links mentioned during the episode (some links mentioned may earn me a small commission, but that doesn't impact the price you pay): 

 

Fix your Period Program with Nicole Jardim

 

The Adrenal Thyroid Revolution: A Proven 4 Week Program to Rescue your Metabolism, Hormones, Mind & Mood 

 

The Institute for Integrative Nutrition

 

Go with your Gut: The Insider's Guide to Banishing the Bloat with 75 Digestion-Friendly Recipes 

 

If you love this episode and you feel inspired to leave me a review, or share the podcast...I would love that so much! The podcast is also available on Itunes, Google Play, and Spotify...so be sure to subscribe if that's where you listen! 

 

Here are some other ways you can connect with me: 

 

 https://www.laurenkepler.com/  

 

IG: https://www.instagram.com/laurenmkepler/?hl=en

Ep. 17: How to Turn Healthy Eating into a Sustainable Habit

January 16, 2019
00:0000:00

In your mind, what does "healthy eating" look like? 

 

For a lot of people it means cutting calories, controlling portion sizes, eating bland foods, and it's just not sexy. But what if healthy eating could mean eating the foods you love, having foods with lots of flavor, and never feeling guilty about your food choices? 

 

Now that sounds a lot more appealing. 

 

The only time I used to eat "healthy" was for weight loss purposes, and I didn't know any other way. I couldn't understand why people would choose to torture themselves for any other reason than to lose weight. 

 

That was until I learned what healthy eating meant for me and my body. (Hint: It's not the restriction based approach we're used to). When I attended IIN for health coaching school and learned about bioindividuality...meaning what works for some doesn't always work for everyone...it changed everything. 

 

Knowing that term helped me determine what my own version of healthy looked like. And instead of cutting out foods, I learned to add in vibrant, delicious, nutrient-filled foods. My point here? You can still be a foodie just like me, while enjoying a variety of foods and prioritizing health. 

 

In this episode we'll discuss what most people think of healthy eating (including you), then I'll take you through some actionable tips to help you reframe your mindset around this concept so that you can begin implementing nutrient-rich foods on the regular...while you say goodbye to the food guilt and confusion you might be feeling right now. 

 

Let's get to it! 

 

If you love this episode and you feel inspired to leave me a review, or share the podcast...I would love that so much! The podcast is also available on Itunes, Google Play, and Spotify...so be sure to subscribe if that's where you listen! 

 

Here are some other ways you can connect with me: 

 

 https://www.laurenkepler.com/  

 

IG: https://www.instagram.com/laurenmkepler/?hl=en

Ep. 16: How to Not Let Perfectionism Hold you Back

January 9, 2019
00:0000:00

Perfectionism. 

 

Remember when we valued perfectionism? A really popular job interview tip has been to claim "perfectionism" as a weakness when the goal is to actually disguise it as a positive thing.

 

Except now we're realizing that perfectionism really can be a flaw. 

 

I held back on even starting this podcast for years, because I wanted to wait until I had the time and resources to do it "perfectly". I compared my beginning to many other's middle, and it was paralyzing. 

 

I thought I had gotten over my perfectionist tendencies until my boss was sitting with me at my desk one day and pointed out a book I had. She mentioned that she heard it was a good book, and I replied "I haven't read it yet. I feel guilty reading fiction books when I know I could be educating myself". She responded by saying that reading for pleasure is a great thing! 

 

That conversation made me realize that I was often feeling guilty for relaxing, or doing something other than improving myself because I constantly had this sinking feeling of not being "enough". 

 

For the past few months I've really been focusing on letting go of my perfectionist tendencies, and having this podcast has really helped with this! 

 

In this episode I explain what perfectionism is, how it holds us back, how it helps us, plus some actionable tips on how you can move through your perfectionist ways and begin to accept your beautifully flawed self. 

 

Dive right in and let me know your thoughts! 

 

Here's an article shared during the episode: 9 Signs that you Might be a Perfectionist

 

If you love this episode and you feel inspired to leave me a review, or share the podcast...I would love that so much! The podcast is also available on Itunes, Google Play, and Spotify...so be sure to subscribe if that's where you listen! 

 

Here are some other ways you can connect with me: 

 

 https://www.laurenkepler.com/  

 

IG: https://www.instagram.com/laurenmkepler/?hl=en

Ep. 15: Life Updates and an Important Conversation

January 2, 2019
00:0000:00

I'm comin' atcha on New Year's Eve of 2018! I've got a few life updates, some exciting news, and I'll be sharing an important and impactful conversation I recently had with a friend during a trip in Big Bear. 

 

This episode is a little different from most of my other episodes. It's more conversational, which leads me to ask... do you prefer the conversational episodes, the more informational episodes, or a mixture of both??? 

 

During this episode I'll cover: 

 

  • What I've been up to during the holidays
  • Some big changes I'll be making in 2019
  • A few things I'm proud of myself for in 2018
  • An important conversation I recently had with a friend--I'm sharing because I think you might learn something from it!  

 

Give it a listen, and let me know your thoughts! 

 

If you love this episode and you feel inspired to leave me a review, or share the podcast...I would love that so much! The podcast is also available on Itunes, Google Play, and Spotify...so be sure to subscribe if that's where you listen! 

 

Here are some other ways you can connect with me: 

 

 https://www.laurenkepler.com/  

 

IG: https://www.instagram.com/laurenmkepler/?hl=en

Ep. 14: New Year’s Resolutions-Should you Partake?

December 26, 2018
00:0000:00

It's that time of year again! Everyone is talking about what they're planning to accomplish next year. 

 

But have we outsmarted New Year's Resolutions? So many of us start up with really ambitious goals and plans, only to fizzle out within the first few weeks of the year. 

 

So is there even a point in setting a resolution? 

 

I share my thoughts on this in this episode! 

 

And while I believe you should be setting and achieving goals all year round, and not just the beginning of the year...I do think planning and envisioning the year ahead and can be really helpful. Be sure to grab my free worksheet on this at the end of this episode. Click here to get your copy

 

If you love this episode and you feel inspired to leave me a review, or share the podcast...I would love that so much! The podcast is also available on Itunes, Google Play, and Spotify...so be sure to subscribe if that's where you listen! 

 

Here are a few more ways to keep in touch with me: 

 

 https://www.laurenkepler.com/  

 

IG: https://www.instagram.com/laurenmkepler/?hl=en

Ep. 13: How to Beat the Fear of Eating Too Much

December 19, 2018
00:0000:00

There is so much conflicting information out there around meal times, portion control, and calorie counting. 

 

How much should we eat? How often? How much is "too much"? 

 

Not only that, but many of us have learned that we can't trust ourselves if we don't put a limit on the amount and type of food we eat. 

 

I hear you on all of that. It wasn't until I learned that I can trust and listen to my body that I not only knew, but understood the answer to these questions. On top of that, I was able to actually put them into practice in my own life. 

 

If you're feeling confused about how often to eat, how much to eat, or if you feel like you often eat past fullness and into discomfort, then you'll love this episode! 

 

In the episode we'll discuss three important topics: 

 

  • Meal times (when and how often to eat)
  • How to know when you're hungry, and how to know when to stop eating
  • Portion sizing...how much should you be eating?? 

 

Dive on in!

 

I'd love to hear your thoughts and aha moments throughout the episode. Take a screenshot and post it to your IG stories, and tag me @laurenmkepler to show me you're listening! 

 

This episode is sponsored by: The Eating for Health Masterclass 

 

If you love this episode and you feel inspired to leave me a review, or share the podcast...I would love that so much! The podcast is also available on Itunes, Google Play, and Spotify...so be sure to subscribe if that's where you listen! 

 

Here are some other ways you can connect with me: 

 

 https://www.laurenkepler.com/  

 

IG: https://www.instagram.com/laurenmkepler/?hl=en

Ep. 12: All you Need to Know about the Keto Diet

December 12, 2018
00:0000:00

Unless you’re living under a rock, I’m guessing you’ve heard of the keto diet. It’s all the rage right now, which still continues to shock me. I thought we’ve realized by now that diets don’t work, and people would recognize right away that this is just a fad, and we’ll move on from it soon...but we seem to be convinced that this is the “magical diet”, the solution we’ve been waiting for. Is that true, though? I don’t know! Let’s talk about it…

 

I originally wrote out a giant blog post about this, but never got around to publishing it. Sometimes I get nervous to reveal the other side of these mainstream trends. Mainly because they’re so widespread, and people take them as gospel...and I don’t want to be the party pooper who turns on the lights and uncovers the truth.

 

At the same time, I also want to be as neutral as possible in my approach, that way you know I’m not telling you how to live your life, but I am offering you options. And I share these things because they’re what I needed to hear when I was also on the diet train, and desperate to find the one diet, lifestyle, or way of eating that would change everything for me…

 

So let’s just get right into it, because we have a lot of ground to cover in this episode.

 

Here are some links mentioned in the episode (I am an Amazon affiliate, so I will receive a small commission if you purchase anything from these links): 

 

 

If you love this episode and you feel inspired to leave me a review, or share the podcast...I would love that so much! The podcast is also available on Itunes, Google Play, and Spotify...so be sure to subscribe if that's where you listen! 

 

Don't forget to grab yourself a copy of my Habit Building Kickstarter Guide! 

 

 https://www.laurenkepler.com/  

 

IG: https://www.instagram.com/laurenmkepler/?hl=en