Sustain Nutrition - Chewing the Fat

I'm on the beach in just 4 days.

It's our summer holiday and we are heading to Spain for a week all inclusive.

Are you ready for a summer to remember?

Sadly, I know that the warmer weather and summer holidays can be a really anxious time for many and it can actually have a really negative impact on peoples quality of life.

Ready to talk to us?

Use this link: https://forms.gle/mrKZ4Rrz5h3YSd1z9

Back in January, we released our "How to make New Year's Resolutions that don't suck" episode.

We are now three months into 2024, so I wanted to check in and see how you were getting on.

If, like most, your resolution hasn't gone as planned (only 9% stick to resolutions), we have plenty of advice on how to get on track and reach your goals.

Like a Finger of Fudge, today's episode is enough to give your ears a treat!

Determined not to keep leaving large gaps between episodes, we are considering adding Sustain Nutrition: Chewing the Fat - Snack Size.

These will be much shorter episodes but still packed with many free insights and value.

Todays episode is packed with Fleas, enjoy!

Today, the guest has an amazing and inspiring story to share.

Like a phoenix from the ashes, Chris has been forced to rise (Twice)

In this episode, Chris discusses the journey, struggles and self-discovery along the way of being able to shed a full James or Joe from his body.

Today's episode sees us joined by Osteopath Elliot Reid.

We discuss the significance of pain and how to overcome it.

Common causes, both physically and mentally,

Techniques to help: desensitisation, mindfulness, building capacity through strength and movement.

Mental health issues like depression, anxiety, trauma

And some amazing self-Care Tips too.

Here is a shocking statistic: 80% of New years Resolutions set are quit by February.

That is because 100% of them suck!

Only 9% of people achieve their New Years resolutions and 100% of people who listen to this podcast will.

These are science facts.

Welcome to our longest podcast to date (I think)

It's packed with amazing content so enjoy.

Joined today by our amazing guest, Dr Emily Wilkinson, where we deep dive into all things diet-related in perimenopause.

What are the Do's and Don'ts?

What supplements to take?

Can we balance hormones through nutrition alone?

Plus so much more.

Please join us on todays episode.

How to eat, drink and be Merry this Christmas with zero regrets.

This is the audio from a recent talk I did for clients about our Consistent Christmas Plan.

The aim is simple: Enjoy all your usual Christmas foods, events and traditions without saying F'it and going all in for 31 days and gaining 7-10lbs!

Apply these 5 tips and techniques to maintain or minimise your weight gain this year.

Not enough people lift weights for me!

I'm on a mission to get everybody strong.

In todays solo podcast I breakdown why you simply HAVE to lift weights.

I delve into the many reasons why it's so important for both physical and mental health but also the risks that are raised from not doing it.

Hold onto your hats as this is a very passionate subject for me.

It's a fact packed episode today talking all things menopause.

We are going to be helping you understand The Connection Between Diet and Menopause:
Exploring how hormonal changes influence appetite, metabolism, and fat distribution.
Introduction to the concept of a menopause-friendly diet.
Managing Specific Symptoms through Diet:
Practical Tips for Implementing Dietary Changes

Get your pen and pad ready and if you would like a copy of your menopause weight loss solution guide as mentioned in the podcast you can get it here - https://www.sustainnutrition.co.uk/menopause-solution-guide

A slightly different episode today as this is the audio from a recent talk we were asked to do for a large perimenopause group.

We discussed some of the practical action steps we can take to protect and strengthen your mindset during menopause.

You will get to hear some of Anita's story, how she has dropped 7.5st and completely turned her health, happiness and mindset around whilst working with us plus she shares how she did it.

This episode is really not to be missed.

If you would like a copy of our 'Menopause weight loss solution' guide then you can download it here - https://www.sustainnutrition.co.uk/menopause-solution-guide

Sure, changing what you eat will help you create a deficit BUT if you want to get sustainable, life long results then changing WHY you eat should always be your goal.

Looking at how you view food, why you make the choices you do, how to sit with discomfort and so much more in today's episode.

The best transformations start from the neck upwards and we look forward to sharing this with you.

In today's episode, we explore the real reason that you have been struggling to reach your goals or get the results you have been aiming for for years.

Being problem aware is always needed to make lifelong changes.

Becoming aware of where we struggle allows us to change that habit or behaviour to reach our goals.

We share a study of 1000's of people highlighting their major struggles and how we recommend overcoming them.

We appreciate you listening.

A little bit different for todays episode!

I wanted to catch up with Joe after he completed the Rob Burrows Leeds Marathon.

We found out what motivated him to do it.

How he found it.

What's next?

The lessons he can take from it and what others can learn from it.

Obviously, we relate some of the conversations to mindset, fat loss and nutrition so don't worry its not all ego stroking!

Is your kid a fussy eater?

Are you concerned about your child's weight and health?

What should your child's diet look like?

These are some of the questions I asked Dr Sheila Carroll in today's episode.

We discussed the shocking benefits of family meals, how to encourage your child to try different foods, the importance of a balanced diet and the sensitive subject of weight.

All this and more in this tip-packed episode.

Thanks for listening.

Want to know how to go on holiday, indulge in food and drink and not gain a pound?

Then this episode is for you.

James breaks down the exact tactics he used to do just this on a 7 day all-inclusive holiday where he drank everyday and ate cake at most meals and Joe will share how he winged it and gained nearly a pound for everyday he was away!

You can then decide which approach you want to take.

There are as always some tangents and mindset bombs along the way too.

Thanks as always for listening.

Summer is fast approaching and as you start to dust off your old swimming costume you may become tempted to hit the dieting button pretty hard!

In todays episode we discuss and advise on some of the common mistakes, pitfalls and solutions to these errors to set you up for summer.

Thanks as always for listening, we appreciate it.

Can positive thinking and self-belief be a double edged sword?

In today's episode, this is up for discussion.

The pros, cons and possible pitfalls of over confidence and what to do about it.

Thanks as always for listening we really do appreciate it.

Here are some shocking facts for you.

• 65% of dieters return to their pre-diet weight within three years.
• Only 5% of people who lose weight on a restrictive diet (such as liquid or no-carb diet) keep the weight off
• 64% of U.K. FEMALE dieters said they try to lose weight all or most of the time
• on average women try 130 diets in a lifetime

In todays episode not only will we help you identify why your previous diet didn't deliver the results you were promised but we will also help you fix it (because we are good like that)

Thanks as always for listening.

It may not be your fault but it is your responsibility.

This can be a tough pill to swallow but it's essential that we take responsibility if we want to change.

Things will always go wrong but the way we approach these situations will make all the difference.

In today episode we explore how to do that, what that mindset looks like and how to apply this to day to day life.

Thank as always for listening.

Join our free support community here - www.facebook.com/groups/sustainnation

Amazing subject today with a fantastic guest

We were joined by Dr Sheila Carrol.

Sheila helps parents know exactly what to do to improve their child's health and teach them the tools and skills they need to fully support their child and themselves along their journeys to better health.  

She is a board-certified pediatriican who is dedicated to helping children achieve their best health.  She does this by working exclusively with  parents who are willing to focus on modifying their own behaviors to ultimately improve their child's health. It's a fantastic, insightful episode with some useful tips for you to use.

Thanks as always for listening, we appreciate it.

''I just don't have time...''

Literally a tale as old as time.

I don't see this as an excuse, it's a reason.

But our job as coaches is to help people overcome obstacles and move towards their desired goals, help them to concentrate and control all the things that they CAN do and not dwell on the things they CAN'T.

In today's episode we ask YOU questions, what can you do?

Even when time is against you, what can you do that will help, no matter how small.

Get ready for some challenging questions, thought provoking concepts and some blasting of old beliefs.

We appreciate you listening.

Don't forget you can join our private support community here - https://www.facebook.com/groups/sustainnation

This is always a hot topic in our support group.

''What should I have as a snack''

Is it as simple as saying 'have a protein bar'?

That is the subject of today's episode, we are going to go right back to basics and get you to ask some pretty serious questions around your need to snack.

Is it hunger, habit or hormones?

What can we do to stop snacking?

What should I be snacking on and what should I look to avoid?

All this and more are answered for your listening pleasure.

Thanks as always for listening and don't forget if you are not already a member of our private support group you can request to join here - https://www.facebook.com/groups/sustainnation

In our quest to improve Sustain as a system and ourselves as coaches we are constantly reinvesting in the coaches, business and our own development.

Recently Joe has been learning about the positive effects of 'inside out thinking' and the power its had on him and the clients he has introduced it to.

Joe has seen an impressive drop in his body weight since becoming more consistent with his food as a result of these techniques plus an overall increase in his daily happiness and clarity.

In today's episode we discuss the thinking and applications of this.

As always thanks for listening, we appreciate it.

Join our private support community here - https://www.facebook.com/groups/sustainnation

I know we often talk about the benefits of training and exercise but this is at a different angle.

In today's episode we discuss the key points to be looking out for during your training.

What should be your main focus.

How to still get fantastic results even if you don't like working out and the truth about maintaining your strength and fitness.

Thanks as always for listening.

Don't forget to join our free support community for access to our free courses and downloads - https://www.facebook.com/groups/sustainnation

This one is all about the calories!

Are calories equal?

Is calorie tracking accurate?

Should you be tracking calories?

How do we help clients drop a tonne of weight WITHOUT tracking calories?

All this and more in today's episode of Chewing the fat.

Join our free support group here - https://www.facebook.com/groups/sustainnation

Part 4 of our how to have an awesome 2023 series is here and its been worth the wait.

In today's episode, we show you how to tap into the often missed jems and jewels that will help this transformation be so much easier.

We focus on our 4th pillar of Sustain - the Success set up.

This is about being as proactive as possible to help keep you in the best position possible to make the progress you desire.

Some of the concepts, tips and tactics you will NEVER have thoughts about we are sure.

Give it a listen and let us know what you think.

Don't forget to join our private support community as mentioned in the show - https://www.facebook.com/groups/sustainnation

5 Major points covered today (with a few off shoots and rambles of course) 

How to make exercise work for you, fit into your life, be enjoyable and get you results.

It's all covered on today's episode.

Here we go, the one you have all been waiting for!

DISCLAIMER - This will not contain any secret supplements, magical Macro splits or voodoo protocols to follow.

We discuss how you should view your diet and how to frame it.

How to make it as easy as possible to succeed.

The magic of moderation and how to eat more to lose more.

Thanks as always for listening, we appreciate it.

First in a 4 part series of how to have your best year yet!

In todays episode we will help you get total clarity on your goal but more importantly the reasons why you simple have to change.

This is going to go deep and you will need to be vulnerable to get the most from this but it will be worth it.

Be prepared to pour a tonne of emotional fuel onto this motivation bonfire that will propel you to do the work needed day in and day out.

We look forward to helping you and smashing 2023 along side you.

It's the most dangerous time of the year when it comes to your waist!

You don't know what day it is, what time it is, what to eat or what you should be doing.

Your house is bursting at the seems with Christmas goodies and you really want to get them out of the house before the New Year starts.

If you really want to start January in the best position possible then you need to have a listen to this episode.

Thanks as always for listening and supporting.

Todays episode focuses on Movement, exercise and training.

We know how easy it is to just drop the ball and wind down at the end of the year but if enjoying Christmas and not wanting to gain a tonne of weight is your goal then you want to listen to this episode.

Mindset!

If there is one thing that sets us apart from your bog standard diets it's our work with your mindset.

Mindset will always be key for long term changes, the biggest transformations start from the neck up and your thoughts will drive all your food choices.

If you want more control over your food choices around the festive period then begin to implement these simple tactics for the win.

Tis the most wonderful time of the year!

Christmas is coming but the goose doesn't have to get fat...if they listen to our informative podcast of course!

Over the next few episodes, we will be sharing a wealth of useful, sensible and practical information to help you smash the festive season with zero restriction, regret or guilt.

Todays focus is on nutrition.

We are big believers that the biggest transformations start from the neck up.

Your thoughts will drive your actions and choices.

That being said your self talk be that positive or negative will have huge impact on these choices and ultimately your success.

How do you speak to yourself?

Fat loss is simple - that doesn't mean it's easy!

Sustainable fat loss is even harder.

In today's episode, we outline our very own 4 pillars to sustainable fat loss we use with our clients to get outstanding, life-changing results.

In life we will always encounter problems, it's never total plain sailing.

During your fat loss journey things will go wrong, you might get injured, have to stay away, not have control over your food choices.

When we don't get sucked into the trap of what we can't do in that moment and instead focus on the things we can do we open up a tonne of possibilities and prove we are still in control.

The fitness world is surrounded and filled with fitness myths, hearsay, second hand advice and all-around nonsense.

In today's episode, we discuss some of the common 'myths' but also discuss some of the actual merits these may have when it comes to fat loss.

It's never going to be plain sailing on your fat loss journey, there will always be curve balls and situations that are beyond your control.

We discuss what we can still do in those situations to help you stay on the straight and narrow and not feel that all is lost.

Find yourself rummaging through the cupboards like a hungry little mouse on an evening.
Always take that trip to the canteen at 2pm to pick up a delicious choc chip muffin when at work?

You could well be boredom eating!

In this episode we discuss our top 5 tips to help negate these unnecessary choices (1-4 may surprise you too!)

Thanks as always for listening.

Special guest Jo Uff joins us today to discuss the power of Purpose.

If you want to stay motivated, focussed and on track then developing your purpose is going to be key.

Jo shares some amazing, practical tips on how to develop an unstoppable purpose and create improved confidence.

Get ready for a very powerful episode.

We share the 3 main problems we see people struggle with daily when it comes to fat loss.

These 3 common problems are more than likely the exact things that have been holding you back all this time (and we tell you how to fix them too!)

Thanks for listening.

Rain will make you unhappy if you want to play in the park.

Rain will make you happy if all the wildlife and vegetation are struggling with heat.

Are your expectations driving your happiness?

More thought-provoking chat this week and just how this can influence your consistency, results and happiness,

Joe discusses his journey with Emotional eating and it's knock on effect with his weight.

We explore the idea of if we believe that changing just one thing in your approach will yield the results you are looking for and also how you can improve your relationship with the scale.

Thanks as always for listening, we appreciate it.

This is our most open and honest podcast to date.

We discuss Sustain's humble beginnings and share our vision of where we want to take it.

Our own personal backstories and just how much working in the coaching trenches each and every day has impacted our own thoughts, lives and mindset.

Thanks as always for listening.

We are joined today by our special guest Maryne Moore to talk all things manifestation, the universe and the law of attraction.

This was an interesting topic to approach as a self confessed sceptic on these things so a great conversation to be had.

Did I end a believer?

Listen and find out.