Want that thing SO badly, but feel stagnant and like you're not seeing the results you'd like?

You might not be doing this vital thing...

I personally do it every single week (sometimes far more than that) and I swear by it.

It's a necessity if you want to propel forward in life and reach any goal instead of staying stuck where you are.

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Have you tried diets in the past that have left you starving?

Perhaps they've made you eat tiny portions?

Maybe these diets have made you feel SO hungry and restricted that you constantly give up after a week or two, return to your old habits, regain the weight and you can't get out of that cycle?

Well, I'm here today to help and show you how there IS a way out of this and there IS a way to slim down and MAINTAIN your balanced weight - without having to eat tiny portions or feel starving!

It's totally possible and this episode will show you how!

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss journey now: 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Sick of giving in to that chocolate, wine or Ubereats at night?

Can’t seem to get yourself to the gym when you’re feeling tired?

Whatever it is, sometimes, resisting the “tempting” thing and opting for the more pleasurable or lazy option at the time can be HARD. But, if you want to see progress, opting fo the healthier option as often as you can is key.

In this episode, you’ll learn of a powerful question to ask yourself at this time to propel you forward and opt for the healthier option…

Explore my eBooks and programs here

Download my 50 free weight loss tips guide here

Join the waitlist for my new Eat Cake Lose Weight eBook here

Follow me on instagram! @health_with_bec

In this episode, I delve into part 2 of my solo Q&A (part 1 was 2 episodes back). I answer more questions that came through on my instagram, @health_with_bec. The questions here answer are:

1. What are my New Year’s resolutions? What are my thoughts on them & reaching goals for the year?

2. How to reduce emotional eating?

3. Would you ever do a new 3 Week Body Reset?

4. My oestrogen dominance exploration (plus I speak on PMS support)

5. What are my most-made 20 min meals when I’m busy?

6. A very brief update on the app I’m building (more to come)

Links:

Supplements to help with my Oestrogen: 

Estrocontrol : Click HERE

DIM:  Click HERE

Calcium D Gluterate: Click HERE

Liver detox: Click HERE

JSHealth magnesium: Click HERE

Boncharge Infrared Sauna Blanket: Click HERE (code healthwithbec for 15% off)

Morlife protein powders that I have: Click HERE (code healthwithbec for 15% off)

Morlife mug cakes that I have for breakfast: Click HERE (code healthwithbec for 15% off)

Episode where I speak more on emotional eating: Episode 144

Episode where I speak on PMS & false fat: Episode 58, 90 & 114

Episode where I speak on my app hurdles: Episode 151

Download my FREE eBook with 4 15 minute meals: click HERE

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset 

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Click HERE for all of my favourite, most used products that I’ve been talking about in recent episodes!

Follow me on instagram: @health_with_bec

Visit my website: Click HERE

Today, I'm answering a series of questions that I was asked by one of the members in the Health with Bec Tribe.

This was her message to me:

"I want to ask advice about how to stay on track?

In particular how to build self discipline?

When you where researching your gut health, how did you let go of old habits?

How did you consistently stop an emotional binge?

Do you have any tips on how to strengthen self discipline? I seem to start well and keep reverting back to old habits either due to stress, emotions, monthly cycle….."

I answer this by sharing about my own, personal journey and the 5 most effective things that have helped me!

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Other podcasts of mine that relate to this topic and will help you more:

#140: My top 6 tips to quit the 'all or nothing', yo-yo dieting patterns and build consistent habits that bring RESULTS! (Even when you travel)

#130: How to STOP giving up on your dieting attempts and release the guilt when you 'slip up'

#126: 4 Tips To Reduce Binge Eating Patterns

#116: Keep giving up? Implement this one change to stay consistent

#13: Why Motivation is NOT What You're Looking For. It's This...

Other podcasts of mine about my health journey:

#76: (Part 1) A Vulnerable Deep Dive Into My EXACT Gut Healing Journey & How You Too Can Fix Yours!

#77: (Part 2) A Vulnerable Deep Dive Into My EXACT Gut Healing Journey & How You Too Can Fix Yours!

#1: Who am I? My Gut Healing and Diet Journey

It IS possible to indulge and enjoy yourself when you travel without coming home with that treaded feeling like you've gone 10 steps backwards with your health when you return home.

I’ve just returned from 11 days of travel through Sydney, Queensland and Melbourne and today, I’m going to share how I maintain my balance with my eating and exercise when I’m away (and eating out at every meal) with some super actionable tips for you.

This podcast will help you shift that 'all or nothing' holiday mindset that is so common and that I personally used to experience myself!

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Before you speak coffee (enter healthwithbec at checkout for 10% off): Click here

Morlife website(enter healthwithbec at checkout for 15% off): : Click here

Podcast on sleep:
 #35: Can Sleep Loss Make You Gain Weight?

More podcasts on exercise:
 #131: 7 simple tips to stay motivated and consistent with exercise and see the results you’re after!
#124: All your questions about EXERCISE answered! Weight training, fat burning, mistakes and more

More podcasts on travel:
#80: My Italian Trip (PART 2): Eating with Balance, Maintaining my Weight , Gluten & Food Sensitivities
#110: Tips For Eating With Balance When Travelling

After Lou's second child 3 years ago, she had multiple uncomfortable symptoms that she was dealing with and couldn't get under control. Constant cravings, bloating, imbalanced hormones and, in her words she thought she "felt pregnant 24/7".

After only 1 week into the 3 Week Body Reset, she felt instant relief from her bloating and cravings and saw fast and steady weight loss each and every day whilst LOVING the food and never feeling like she was missing out.

As a foodie, this surprised her and she doesn't want to stop.

She feels amazing and has found an approach to eating that she says is "life changing".

As a super busy mum that also runs her own business, she has so much to share with you about how she did it and continues to do it to inspire you!

I can't wait for you to listen to this insanely inspiring podcast.

Links:

Start your journey NOW and join before Thursday June 8th to get your 2 free eBooks (save $47!!) 3 Week Body Reset

Download my FREE eBook with 4 15 minute meals: click here

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

More about Lou:

Through a Lived-Experience approach, Lou Fitz supports passionate anxious individuals to find their Inner-Confidence, Inner-Truth & lift the bar on self-knowledge by learning who the fuck they are, why they are the way they are, so they can own themselves authentically without the worrying mind-shitstorms getting in the way!

Lou shares her lessons learnt from coming out the other side of a 20 year battle with anxiety & 4 year battle with depression. Through her relatable, raw AF story telling, she will have you laughing, crying, and feeling a whole lot better about the ‘craziness’ inside your head, and inspire you to take back control and be Authentically YOU!

Instagram: https://www.instagram.com/the.anxietyproject/

Facebook: https://www.facebook.com/the.anxietyproject/

Website: https://theanxietyproject.com.au

Getting Vulnerable Podcast: https://theanxietyproject.com.au/podcast/

Enquire about working with me with a FREE 15min Call: https://calendly.com/confidencewithlou/15minfreebie

For the first episode of 2023 - I’m meeting you where you’re at.

After you listen, you will leave feeling extremely inspired to reach your weight loss and health goals and have clear steps on what to do over the coming weeks to set yourself up for a successful year.

I chat all things goals and how to ACTUALLY reach them this year by setting the RIGHT habits and asking yourself 2 key questions daily.

So often, we fall off track because we think too much about the outcome / goal and not enough about the little habits that it takes, day after day, to reach it. We should be far more focussed on the day ahead of us than the long term goal.

Because, after all, we get to a place in life as a result of all of our past habits adding up.

I use a lot of James Clear’s advice (New York #1 best selling author of Atomic Habits), including his 4 laws to creating habits that stick and tweak it to be specific to eating and exercise.

Enjoy!

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram for daily inspiration @health_with_bec

I've just moved into a 2 story penthouse on the river which has exceeded anything in my wildest dreams.

Firstly, it’s not about the house. This place was a side effect of taking aligned steps daily towards my MAIN and only dream really for 7 years… to change as many lives as I can.

I’m living my dream in that way after 7 solid, non stop, dedicated years to growing this business and my passion will never stop, but this home was almost a dream that I never knew existed or could be possible for me solo or this early in life (I'm 31).

I’ve always wanted a view, as it makes me inspired to work which aligns with my 'why' - to help more and more of you. So, my first little red brick flat that I rented 5 years ago had glimpses, my first home that I purchased 3 years ago had amazing views, and now this one has ones that don’t even look real. And, I have SO MUCH to share about how I got here and made my dreams come true.

Do you also want to achieve something?
Reach a health goal?
Grow your business?
Start a business?
Build a dream life for yourself?

In this bonus episode, I share so many actionable mindset tips & shifts that you can make in your life to help your dreams come true, whatever they are.

I swear by them and always have, and I’m so excited to share my learnings and journey to getting here with you… because ANYTHING is possible for you if you want something enough… anything.

Links:

Start your sustainable weight loss journey & learn how to eat 80/20 without any guesswork: 3 Week Body Reset

(Step 2 after the 3 Week Body Reset) Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Download my FREE eBook with 4 15 minute meals: click here

Explore my free recipes, other eBooks & website: Click here 

Follow me on instagram: @health_with_bec

High protein diets are a must if you’re serious about reaching and maintaining a healthy weight.

In this episode, I’ll dive into 7 scientifically proven ways that protein helps you slim down (and keep it off) via various mechanisms.

We absolutely want to be eating enough protein in each meal to ward off cravings, reduce hunger and give ourselves the best chance at maintaining a well functioning metabolism.

Found out what the 7 reasons are now and why you should be focussing more on protein if you’re not already!

Explore my eBooks and programs here

Download my 50 free weight loss tips guide here

Join the waitlist for my new Eat Cake Lose Weight eBook here

Follow me on instagram! @health_with_bec

Visit my website for free recipes and blogs www.healthwithbec.com

Binge eating is something that so many women (including myself in the past) battle with. It can make it really hard to find balance and lose weight sustainably when it becomes a regular pattern. In this episode, I want to share 4 of my best tips and words of wisdom to help you if you are someone that regularly finds yourself binging on foods when you really know that you don't want to. I hope it helps you!

Disclaimer: Please listen to this with a grain of salt. If you have ongoing binge eating issues that are affecting your life, please consult and work with a licensed professional to help you. This episode is for informational purposes only and is drawn from my personal experiences and experience working with thousands of women for 7 years. However, I am not qualified to talk about this subject.

More podcast links related to this topic that will help you:

To learn more about the dangers of eating too little / cutting calories too low: Episode 87

To learn more about sugar cravings and how to rid them: Episode 93

Episode with Licensed Psychotherapist, Alex Field on Binge Eating and Trauma: Episode 98

Other episodes: 75, 85, 113, 116, 119

Links for programs, freebies and instagram:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss journey now: 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Are you a busy woman who has dabbled in weight loss for years with no success in the long term?

Do you seem to be able to lose it, but always gain it back?

Perhaps you’ve also had bloating concerns that you haven’t been able to figure out?

If you’re saying yes to any of the above, this inspirational story is for you.

Brit, a 30 year old accountant in Perth had done all the things in the past and was sick of not seeing consistent results.

Until she found me and regained her energy, fixed her bloating and lost 24 kgs whilst feeling full.

In this episode, I chat with Brit about:

• How she did it

• The mindset she adopted to stay on track for an entire year

• Why diets had failed her in the past

• The advice for her bloating that she was getting from Doctors and Dieticians that just wasn’t working and wasn’t realistic

• How she gets straight back on track when she has deterred from the plan

• Some top tips for staying organised and on track each week

Links mentioned:

Join the 3 Week Body Reset to begin your journey now: Click here

Want to continue your weight loss journey like Brit? Click here to join the Tribe!

Follow me on instagram: @health_with_bec

Explore my free recipes and blogs and learn more about me on my website: Click here 

Sarah Davidson (formerly known as Holloway) and Spoonful of Sarah on instagram, has been one of my biggest inspirations in the last 5 years as I have grown my business.

Sarah believes that so many of us live without questioning whether we could live better, but life is too short not to enjoy to the fullest. I totally agree with this.

Her raw, real and encouraging persona has captivated me, along with her EXTREMELY impressive business journey and accomplishments.

I wanted to get Sarah onto the show to chat about her journey, and the secrets behind her success in achieving her goals.

It was no surprise that HEALTH was a huge factor here, and we explore this in depth together in a fun, inspiring and captivating chit chat to uncover why health is so vital if you want to achieve any goal in life.

How does this relate to weight loss? Losing weight is a goal. Improving your health is a goal. And this chat will help you understand how possible it truly is for you because weight loss is just like any other goal in life, including business!

We also discuss:

• The challenges (mental and physical) that Sarah has faced and learnt to overcome
• The benefits of matcha tea
• How important health is to Sarah to keep her focussed and motivated
• Why she always has a non-negotiable “sloth Sunday” every weekend just like me
• The dangers of having no boundaries
• Body image and positivity

And so much more!

Where you can find Sarah:

Instagram: @spoonful_of_sarah

Website: spoonfulofsarah.com

Podcast: Seize the Yay!

Be sure to be following me on instagram here and let me know what you thought of the episode!

Life's full of ups and downs. I've personally gone through a down in the last week, yet I've still stayed strong to show up for work and stay committed to my healthy habits in the best possible ways that I can.

In this episode, I want to share 4 key things that I do that help me still show up for myself and my goals, whilst equally navigating a challenge so that I don't 'throw in the towel' for an entire week or longer.

I hope this inspires you if you are going through a tough time (or for the next time you hit one!)

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Following on from episode 24 and 25 weight loss certainly isn't as simple as creating a calorie deficit (please read or listen to these first before consuming this one!)

If we focus on calories, and calories alone, it can be damn right dangerous and ineffective.

Here's part three to this chat!

In this episode, I'm going to be talking all about food sensitivities and their link to weight. I’ll also be touching on protein and why it’s vital to meet your needs whilst in a calorie deficit.

I speak about:

• The link between food sensitivities, inflammation and weight gain / inability to lose weight
• The 2 most common food sensitivities
• An easy way to discover your food sensitivities
• How to get the right testing done to discover your food sensitivities
• Why protein is vital in a calorie deficit
• How to maintain your muscle mass whilst losing weight and why this is important
• What your protein needs are

Links mentioned:

Join my 3 Week Body Reset here to remove all the guesswork out of going gluten and dairy free

See my list of recommended integrative doctors here

Some of the best apps to record and calculate your calories, food and macros:

• Nutritionist Track
• My Fitness Pal
• Cronometer

Follow me on instagram here

Visit my website at www.healthwithbec.com

What a bloody shock & a low few days I had last week… wow.

Just after I released the podcast last week about my skin being clear of acne for 1.5 years - I broke out all over my chin on that EXACT same day.

How ironic is that?

I can’t believe it.

It was also accompanied by:

• Anxiety
• Low moods
• A WHOLE LOT of fluid weight gain

And, luckily because I track my cycle on an app (Clue) I was comforted to know that it was hormones BUT it’s still weird for me because most months I don’t even get PMS.

Anyway, what it did was spark me to research heavily into unusually fluctuating hormones o work out what’s going on.

It’s also sparked me to talk about this with you today on the podcast.

I’m going to share what I did to manage my symptoms, why I think it’s possible happened, the importance of tracking and how you can manage your own PMS symptoms (particularly the fluid weight gain).

It’s so unfair that this happens to us women once a month - that’s too much!! But, the good news is is that if we are savvy - we can minimise the side effects dramatically.

Hope this helps you!

Links:

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram for daily inspiration @health_with_bec

Sonia is an Award-winning Mindset and Wellness Expert, Ted X speaker, book author and mother of 2 living in Toronto. She has accumulated an impressive 80+ million media impressions and continues to spread inspiration all over the globe.

Sonia encourages holistic exercise for both the body and the mind, leading her clients to long-lasting transformations and rid the toxic yo-yo cycle of being all in or out when it comes to health. She helps them strive for progress and not perfection.

Word has quickly spread of her unique brand of inspirational education and today, Sonia is the go-to expert on fitness and wellness. With a social media following of over 350,000 and as a sought-after speaker, her vast global audience resonates with her empathy, encouragement and honed techniques to help them achieve their personal health and wellness goals.

A sampling of her clients include Girl Talk Empowerment Day, Scotiabank, TD Bank, IBM, and Deloitte and some of her long-list brand partnerships include influential companies such as Dove, Weight Watchers, Hershey’s, Best Buy and many more.

We speak about:

1. Sonia’s personal story about how she quit the yo-yo dieting and toxic ‘all or nothing’ cycle and found true freedom
2. The 4 mindset Pilars and tools that are required and that you can apply to your life to stop that on again / off again cycle with eating exercising and dieting
3. How to improve your body image and view of yourself so that you can LOVE your body and not hate it on throughout your weight loss journey and journey to finding true freedom and balance
4. How finding freedom and reaching happiness is never about a destination or perfectionist. It’s about how to be happy every single day and tools to help you do and feel this

Links:

Follow Sonia on instagram: click here

Visit Sonia's webiste to learn more and buy her book: click here

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

If you're eating clean, exercising and feeling like you're trying it ALL, yet the scales aren't moving or you've hit a plateau, there is a super common mistake that I have seen many women make that is holding them back.

In this episode, I will share what it is and give you practical solutions so that you CAN see results from your hard efforts!

00:00 Intro

02:40 Who This Podcast Relates To & The Woman That Health With Bec Aims To Help

05:20 Bec’s Personal Experience With Weight Loss/ Weight Maintenance 

06:30 What You Might Be Missing If You're Not Getting Weight Loss Success

07.10 Calorie Misinformation/ Confusion On The Internet

08.28 Additional Episodes On Calorie Counting & Calorie Tracking Apps 

09.25 The Science Behind Weight Loss 

10.50 How Not Counting Calories Could Be Slowing Weight Loss Results

13.12 Eating With Balance & The Health with Bec Approach

16.38 How To Ensure You Are Staying In A Calorie Deficit

17.52 How To Track & Count Calories Without Obsession & Overwhelm

21.26 Advice For Women In The 3 Week Body Reset & Health With Bec Tribe

25.58 Reminder To Those Trying It All But Struggling To See Weight Loss Success

Links:

More podcasts to help you learn about calorie deficits and 80/20 living:

#120: Is calorie counting & using the apps ACTUALLY useful? What are the pros and cons? 

#119: How to actually 80/20 and quit the 'all or nothing' cycle to lose weight effectively

87: Thinking Of Doing a Fad Diet or Cutting Calories Super Low? 3 Reasons Why This Will HARM Your Progress!

Podcasts that share my own gut health & slow thyroid journey: 

#129: Why you should never stop searching for answers. My vulnerable gut & dieting journey and how it lead to a life-changing approach for both myself and thousands of women)

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Download my FREE eBook with 4, 15 minute meals: click here

In this episode, I am reviewing some of the latest science to bring practical and easy-to-consume advice to your ears so that you can choose the best (and safest sweeteners) to consume as you are living your sugar free life!

Links:

Podcast (and blog) about cutting sugar cravings: click here. Also episode 93

Podcasts and blogs about gut health and creating a healthy microbiome: Body and Soul article. And, this blog.  Plus, episodes 76, 77, 40

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Gut issues, bloating, fatigue, and stubborn weight? You’re NOT alone! In this episode, I sit down with Dr. Will Bulsiewicz (Dr. B), an award-winning gastroenterologist and New York Times bestselling author, to chat about why gut health is the foundation of everything—and how YOU can start healing today.

Known on instagram as The Gut Health MD, Dr. B shares his personal gut health transformation and why his 16 years of medical training didn’t teach him about the power of food, so he took it into his own hands. We uncover science-backed strategies to heal your gut naturally and he should absolutely open your mind to things you wouldn’t have heard of before that impact your gut health!!

We Cover:

• The biggest gut health mistakes you might be making

• How your gut controls your immune system, metabolism, mood, and more

• The surprising connection between sleep and gut health

• The power of morning sunlight in regulating digestion and metabolism

• Natural ways to support GLP-1 (your body’s version of Ozempic!)

• How stress, loneliness, and mental health (including unhealed  trauma) affect gut health

• The best natural strategies for constipation relief

• Food intolerances & sensitivities—why some people react to gluten, dairy, and FODMAPs

And so much more…

If you’re struggling with bloating, fatigue, gut issues, or stubborn weight, this episode is for you!

More about Dr B:

Residing in Charleston, South Carolina with his family, Dr. Will Bulsiewicz, also known as "Dr B," is an award-winning gastroenterologist and a leading authority on gut health. He is the New York Times bestselling author of "Fiber Fueled" and "The Fiber Fueled Cookbook," and the founder of the gut health supplement company, 38TERA. 

As the U.S. Medical Director for the personalised nutrition company ZOE and an Adjunct Assistant Professor of Medicine at Emory School of Medicine, Dr. B is dedicated to making gut health education accessible. His prolific contributions to the field include over twenty peer-reviewed articles and more than forty national presentations. 

LINKS:

Learn more from Dr B:

38TERA supplement:

Click HERE to shop (Code BEC for 10% off your first order) 

Instagram: @38tera 

Instagram: @theguthealthmd

TikTok: @theguthealthmd_

Website: theplantfedgut.com/

Learn more from me:

Download my FREE eBook with 4 15 minute meals: click HERE

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset 

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe 

Follow me on instagram: @health_with_bec

Visit my website: Click HERE

I mean... if we don't feel good, we don't want to feel our bodies well, we don't have the motivation to exercise and we don't have the grit to take those steps that we SO WANT TO TAKE.

Feeling sad, unmotivated and low unfortunatly can keep you stuck in your comfortable ways, and whilst it's SO normal and we all have our bad days, there are ceritnaly ways they we can try to boost our bodies serotinin (feel good chemicals) to help us have more of the better ones.

So, this episode is for you if you're looking to boost your happiness in order to make these healthy changes easier.

If you're struggling at the moment, please know that you're not alone. I really hope this podcast helps you.

Links mentioned:

Visit my website to see my brand new recipe and learn all about my programs! Click here

Follow me on instagram for more free inspiration and tips

Download my FREE checklist - My Top 50 Weight Loss Tips: Click here!

Foods mentioned that help boost serotonin (always. pair with a source of carbohydrates (lots of veggies, some fruit, rice, quinoa, pasta for example):

• Cheese

• Fish

• Turkey and chicken

• Beef

• Pork

• Tofu

• Oats

• Cheese

• Nuts and seeds

• Edamame

• Pumpkin and pumpkin seeds

• Eggs

Supplements

• Pure tryptophan

• SAMe (S-adenosyl-L-methionine)

• 5-HTP

• Probiotics

• St John’s Wort

These super simple swaps could make a huge difference to your weight loss or weight maintenance journey without you even realising!

A quick, super practical episode to help you as the events and social catch ups increase over December!

Links:

Download my FREE eBook with 4 15 minute meals: click here

Join my 3 Week Body Reset 

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram for daily inspiration @health_with_bec

It's taken me a long time to work out how to eat with balance when I travel. 

Also, like you, I have to try really hard to maintain my weight and make concious decisions.

I also eat gluten free & follow a low(er) carb lifestyle which I've kept up on this holiday.

Today, I'm answering ALL of your questions about eating & exercise and how I’ve managed to maintain my weight and steer clear of gluten in Italy!

Here are some of the questions that I answer for you:

• Gut tips whilst travelling

• Do you bring all your vitamins along?

• How to eat GF / DF when travelling around an area that has limited options

• How do you manage to stay away from your sensitive’s when out?

• Tips to eat HWB around the world

• Do you get anxious eating outside your routine? (weight gain) 

Where I stayed blog: Click here

Start your gut healing (and weight loss) journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes: Click here 

Follow me on instagram for daily inspiration @health_with_bec

Fat is one of the body’s most basic building blocks. The average person is made up of between 15 and 30 percent fat! Yet for decades, we’ve unfairly demonized dietary fat.

Too many people still follow low-fat diets which almost always equates into a high-sugar and high-refined carb diet and contributes to insulin resistance, obesity, heart disease, type 2 diabetes, and numerous other problems.

Simply put: Sugar, not fat, is the real villain that sabotages our weight loss efforts.

Fat is actually one of the most important things to add to your meals if you want to lose weight and keep it off, and in this episode I'm going to share why and tell you all about my favourite HEALTHY fats to add to your meals!

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss journey now: 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

It IS possible to indulge and enjoy yourself when you travel without feeling like you've gone 10 steps backwards with your health when you return home.

This podcast will help you shift that 'all or nothing' holiday mindset that is so common and that I personally used to experience myself.

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

In this episode, I sat down with Louisa, a mother of two and a teacher who has undergone an INSANE health transformation. From struggling with gut health issues, psoriasis and low energy to losing over 10 kilograms, regaining her energy and clearing her skin, Louisa has totally transformed her confidence and wellbeing in every single way, whilst enjoying every meal and finding it super easy!

Louisa shares how the 3-Week Body Reset and Health with Bec Tribe have completely changed her life.

Together, we explore: 

• How gut health is crucial to improve if you want to see every area of health improve

• The realisation of how years of antibiotics affected her gut and health 

• The importance of self care and carving out the time for you if you’re serious about improving your health and life

• How she plans her weeks to stay on track

• The importance of letting go of perfection in her journey (ie nights of eating pizza) and how that’s totally ok

• How small, consistent changes can ripple into all areas of your life

And more!

This episode is packed with inspiration, actionable advice and practical tips for anyone looking to take the first step toward feeling like the best version of themselves in every way.

Links:

My butter chicken recipe: Click HERE

Download my FREE eBook with 4 15 minute meals: click HERE

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset 

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe 

Explore my recipe eBooks: Click HERE

Follow me on instagram: @health_with_bec

Visit my website: Click HERE

It's a bit of a different episode today!

Over on instagram last week, I shared something personal and vulnerable about how I was feeling. A few new feelings and thoughts have popped up as I approach 30.

And, I was blown away by the response.

My messages absolutely flooded with women saying that they agreed and felt the same, sharing personal thoughts and stories.

This made me realise how important this topic is to speak about. 

I delve into:

• How I've felt since I've returned from Italy (a sense of loneliness and questioning about where I'm living)
• How society puts a certain pressure on women in their early 30s and what I think about it / what we should do about it
• Friends being at different life stages to you
• Celebrating women's wins and milestones
• The importance of speaking up and being vulnerable in order to heal what you're feeling

I hope this resonates with and helps some of you!

Links:

Start your gut healing (and weight loss) journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram for daily inspiration @health_with_bec

Last year, Claire Robinson was stuck in a cycle that so many women are familiar with - the all or nothing one.

The one where you restrict your calories and push yourself at the gym for 4-6 times a week, then resort to old habits once you feel results, only to see the weight come right on back.

This kind of pattern unfortunately, is far too common - and it will keep you from seeing the results that you desire so badly (and deserve!).

But last year, in September, in the midst of the harsh lockdown in Melbourne, Australia, Claire decided to make a change.

She KNEW that she wanted to reach her weight loss goals once and for all, as she had a long term goal that was on the horizon - her wedding! 

And guess what? She did it!

Claire went from “trying it all” and feeling stuck, to feeling free, slimmer, happier and far more confident (whilst feeling zero hunger and no deprivation of life’s joys, like grabbing a burger on a Friday night).

And, in this episode, she has so much to share with you all about how she did it.

Links mentioned:

Learn about my eBooks and programs here

Done the 3 Week Body Reset and want to continue to reach your goals? Join the Health with Bec Tribe here

So, you’ve counted calories to a tee, tried every diet under the sun and exercise daily, yet you put on weight even by just looking at food?

There are so many different confounding factors that affect women’s metabolisms and their ability to burn fat.

It’s not an easy as calories in / calories out for most of us who 'try it all' unfortunately!

Here are 5 situations that you may not have considered before that can dramatically affect your ability to lose weight.

Links mentioned:

Read the full blog post for this podcast here

See my list of highly recommended integrative doctors here

Learn more about the link between food sensitivities and weight here AND listen to episode 26 

Learn more about optimising your gut health and my best tips with this blog here

Download my FREE 50 weight loss tips PDF checklist here

Read all about my programs to help you slim down without the hunger here

Follow on on instagram here! 

In this episode, I dive into how I prioritise and invest my money in ways that directly align with my personal and professional goals. From building a successful business to maintaining a healthy, balanced lifestyle, I’ll take you through the thought process behind my spending decisions to inspire you to rethink how you invest your own money.

It’s all about setting the right priorities—whether it’s in your health, relationships, or even your joy—and understanding that investing in the right areas can help you reach your goals faster! I also give you some clear action steps at the end to help you re-set your priorities and start spending money on the RIGHT things that will propel you forward in life!

Resources Mentioned:

• Episode 13: Discover Your Deeper "Why" with the Onion Activity

Learn more from me / work with me:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset 

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe 

Explore my recipe eBooks: Click here! 

Follow me on instagram: @health_with_bec

Visit my website: Click here

If you found this episode helpful, I would love it if you shared it with a friend or shared a screenshot on Instagram and tagged me @health_with_bec. Don’t forget to hit subscribe and leave a review if you’re enjoying the show—it really helps more women discover Body Bites with Bec and start transforming their lives!

Let's be real....

There's a lot more alcohol going around at this time of the year!

So, unlike episode 13 where I talk about how you can incorporate alcohol into a weight loss plan, when we are thinking about every-day-life, in THIS episode, I am specifically talking about how to manage your consumption over the holidays (as I'm assuming you'll be drinking on more than 1 or 2 nights a week) and it's a bit different to my advice for drinking in every-day-life...

I speak about:

1. Tactics and tools you can use on the day of drinking to make room for the calories that will later come from your drinks

2. The best drink choices to choose to ensure you're not drinking your entire days worth of calories in one night!

Links:

My 50 Weight Loss Tips (outside the box): Download here

Follow me on instagram! @health_with_bec 

Learn about and grab my 5 Day Detox here

In this episode, I discuss how much protein you should be aiming to eat per day and per meal to reap the benefits discussed in episode 65.

And, I explain if you REALLY need protein powder, how to fit it into your life, what to look for on the lables and my favourite brands.

Links mentioned:

Shop my favourite Morlife Plantiful Vanilla or Chocolate Protein here (enter code healthwithbec for 15% off)

Read the entire blog post for this episode here

Explore my eBooks and programs here

Download my 50 free weight loss tips guide here

Join the waitlist for my new Eat Cake Lose Weight eBook here

Follow me on instagram! @health_with_bec

Visit my website for free recipes and blogs www.healthwithbec.com

Breakout after flying?

It’s definitely a thing! Especially if you’re acne or breakout prone like me.

In this episode, I share what I did in the 48 hour lead-up to my long-haul flight to Italy (tonight!!) and what I’ll be doing on the plane to prevent some big angry pimples landing on my face in Italy!

I also talk about:

• Why breakouts form when flying
• What I’m taking on the plane and in my suitcase
• The importance of hydration when you are acne prone
• My own acne journey and a few reasons why it occurred 4 years ago and how I manage it now to (touch wood) have the best skin I've had, breakout wise, in my whole life for the past 2 years!

00:00 Intro

02:16 Thank You To Podcast Listeners

03:30 Personal Update + Podcast Break Announcement 

06:06 Backstory of Acne Prone Skin 

09:18 Why Flying Causes Congested Skin?

09:38 Bec’s Skin Specialist 

10:14 Skin Hydration

11:58 Exfoliation 

12:38 Current Skincare Routine 

13:30 Skincare Routine Whilst Flying 

15:08 Bonus Skincare Tips 

17:30 Diet & Skincare

Links:

Podcasts about my acne healing journey, periods, hormones and more:

Episode 90: How to minimise pms weight gain & other side effects, the power of tracking, my own unusual experience)

Episode 89: The skincare changes that were the answer to healing my acne

Episode 18: My skin transformation and excess oestrogen journey

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset 

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe 

Explore my recipe eBooks: Click here! 

Follow me on instagram: @health_with_bec

Visit my website: Click here

Rachel, 30 years old and a Lawyer in Perth, WA chats to me all about her incredibly inspiring transformation over the last 9 months. 

After following the 3 Week Body Reset and losing 4 kgs, she thought it was a no-brainer to keep up with this lifestyle as she didn't change her quantities of food at all (just switched up the types), enjoyed every meal and just felt the weight dropping off her. Her sleep also improved and her energy and happiness dramatically increased - which, to her, were her greatest incentives to continue! 

It's just another example of someone with a super busy life who has been able to make changes to her eating habits and keep them up!

If she can do it - so can you. I hope it inspires you!

Links:

Before You Speak Coffee (enter healthwithbec for 10% off): click here

Grab the 5 Day Detox: Click here

Start your weight loss and gut healing journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes: Click here 

Follow me on instagram for daily inspiration @health_with_bec

Are you a busy mumma or woman who has tried it ALL and are in need of some inspiration to show you how easy weight loss truly can be?

Kat, 32, mum of 2, marriage celebrant AND now a member of my team had done all the things in the past and was sick of not seeing consistent results.

Until she found me…

In this episode, I chat with Kat about:

• How she did it

• The mindset she adopted to stay on track

• The false beliefs about carbs that she has learnt to let go of

• How it was different to what she had tried in the past

• Why spending money on an ongoing subscription is necessary for her to budget for as it’s been a HUGE part of her success

• Some of the food swaps and hacks she uses

• Her tips for staying organised and on track each week

• How she bounces back from bad days or weeks and the importance of voicing your struggles

And so much more...

If Kat can do it, so can you!

Links mentioned: 

Join the waitlist for my 5 Day Detox: click here

Start your journey now with my 3 Week Body Reset: click here

Continue your weight loss journey with the Health with Bec Tribe: Click here

Explore my free recipes on my website: Click here

Springs starting, which always seems to spur on the panic mode to drop weight!

Naturally, so many people turn to fads and quick fixes in the attempts to lose the pounds that were gained over winter as fast as possible, thinking that that’s the best solution…

But, I’m here to save you from those thoughts and those weeks of hell!

Because, cutting your calories too low and restricting yourself too much will actually, most of the time, do far more harm than good not only to your weight loss progress - but to the rest of your health (and quality of life).

I’m going to break this down in this episode to explain 3 reasons why!

 Links mentioned:

Join the 5 Day Detox! Click here

Start your gut healing (and weight loss) journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes: Click here 

Follow me on instagram for daily inspiration @health_with_bec

Have you’ve tried a keto or low carb diet in the past, but given up or not seen results?

Or, maybe you’re on one now and it’s not working in the way that you’d hoped? You might be hungry, tired, headachy and low or not seeing any results yet…

Here’s the thing, there are SO many simple mistakes you could be making that are sabotaging your success when attempting a low carb or keto diet all on your own (Psst, want to know the difference between the two? Be sure to listen to episode 7 on Body Bites with Bec).

And, if this is the case it makes me sad, because, often women will just rule them out and say nope, low carb diets aren’t for them!

Here, I am going to explain 7 of the most common mistakes you might be making with low carb diets so that you can ensure you do it properly to see the results that you DESERVE! Or, you may be encouraged to give it another shot!!

Links mentioned:

Learn about my eBooks and programs here

Follow me on instagram for more motivation and actionable tips: @health_with_bec

We’re all told that self care is important.

And, whilst I TOTALLY agree and have built it into my life every single day, where do you draw the line between pushing yourself or resting on those ‘bleh’ kind of days?

If we all stepped back to rest whenever life got tough or whenever we just ‘didn’t feel like it’, none of us would reach our goals because it’s HARD to feel motivated, energised and inspired every single day!

So, how do you do it?

How do you find that balance and know when it’s ok to rest?

In this episode, I talk about my story to finding more balance in life and some tips to help you find yours too - because it isn’t easy!

So many of us are stuck in the ‘hustle non stop’ mindset like I was a few years ago and it’s not an easy task to get out of that.

Hope you enjoy!

Links:

Join the waitlist for my 5 Day Detox: Click here

Start your weight loss and gut healing journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes: Click here 

Follow me on instagram for daily inspiration @health_with_bec

Today, my beautiful friend Clare, mother of 2 and business owner, shares her journey to sustainably losing 8 kgs in a year - after attempting my 3 Week Body Reset in 2020 and not being able to follow through due to mindset blocks. She WAS ready in 2023 and has so much to share about how she has done this whilst not feeling like she is on a diet at all. She made very simple tweaks that she was able to keep up with, week after week whilst stil enjoying alcohol and meals out. It truly can be easy and in todays podcast we really discuss why mindset is so important, what could be holding you back and why ALWAYS focussing on the long game, quitting the perfection mindset and ditching the scales is the key to sustainable weight loss that you can keep off.

I hope this episode inspires you!

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss journey now: 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Clare's instagram: Clare_wood_coach

Clare's website: www.clarewood.com

Today, I'm getting vulnerable on Body Bites with Bec and totally changing the tune.

I wanted to share the story about how I (nearly) finished building an app last year (an entire 11 month project, self funded and countless hours) only to have it fail, hire lawyers to help me and begin a legal case (that's still going...) and decide to restart the entire process, from the beginning, with a new team, from scratch 🤯.

It was the most challenging thing I've been through to date in business so far (8 years) and took a huge toll on my mental health, overwhelm and sleep.

In the podcast, you'll learn actionable tips about HOW I got through this challenge to, eventually, come out the other side with a smile and how I simultaneously doubled my team and grew the business to levels I couldn't of ever dreamt of last year, enabling me to buy my dream house, which was so unexpected and NOT the plan for last year.

I share this story to normalise the challenges we face on the path to our goals. Success isn't easy, and setbacks are part of the journey. I hope my experience inspires you to stay strong, bounce back, and learn from setbacks on your journey to achieving your goals, whether it's in health, weight loss, or any other area of your life.

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Listen to my episode on James Wedmores podcast, Mind Your Business: Episode 631. click here

Buy my favourite Morlife products here (enter code healthwithbec for 15% off at checkout)

Are you “go-go-go” all the time?

Do you feel like you NEVER get a chance to catch a break?

It’s so important to realise that this lifestyle is absolutely not doing your waistline any favours if you’re someone who is trying it ALL to slim down and maintain a healthy, balanced weight.

I really wish I knew this earlier!

So, why?

How does stress impact your ability to lose weight?

In this podcast episode, I will explain it in easy terms and then offer you my best, top strategies and tips to easily and naturally reduce your cortisol levels (ie your stress hormone) so that you can chill out, reach that weight and feel the way that you deserve!

Links mentioned:

The adaptogen I take (Ashwaganda): Click here

Breath exercise to reduce your cortisol levels: Click here

The meditation apps I recommend: Calm and Insight Timer

Explore my programs to begin your low carb journey to weight loss without the hunger or guesswork: Click here 

Follow me on instagram for plenty of daily tips and constant inspiration: @health_with_bec

Visit my website for lots of free recipes and more informative articles! Click here

Today, a very important conversation was sparked by a troll who shared my instagram profile, downing me to their +100 k followers.

I’m grateful that it happened actually because it inspired me to create this conversation today surrounding WHO to trust on instagram and how to know who to trust in this saturated world of health / diet / fitness.

I discuss:

• Why so many diets are actually healthy (vegan, my approach, vegetarian etc) - it’s never just one - and what they should all have in common to be considered healthy

• Why it’s important to have an open mind about ALL health professionals views because, they all might be true

• Why I don’t teach the Australian Guide to Healthy Eating

• How you can NEVER really study or make claims about all specific foods in isolation

• How to know who to trust / what to look for among the millions of health accounts that exist

• How to clear your own confusion on instagram and just go with what works for you.

   

Start your gut healing (and weight loss) journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes: Click here 

Follow me on instagram for daily inspiration @health_with_bec

Tried every diet under the sun and can’t shift weight despite feeling like you’re honestly trying your best?

Or, trying your best to lose weight but can’t stick to anything for longer than a week before giving up?

Perhaps you’re going through menopause or have PCOS and can’t see results?

Here’s why a low(er) carb diet is worth a try and why SO many women who have ‘tried it all’ are seeing success with my approach.

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram for daily inspiration @health_with_bec

Following a lower carb lifestyle, but sick of meat being in every meal?

There are absolutely ways to still meet your important protein needs to optimal fat loss AND eat meat free meals.

In this podcast, I will share 5 of my best tips and hacks to help you.

Links mentioned:

Buy my brand new Eat Cake Lose Weight ebook: Click here

Join the 3 Week Body Reset: Click here

Read the entire blog post for this episode: Click here

Buy my favourite Morlife protein powder (vanilla or choc) - enter code 'healthwithbec' to get 15% off: Click here

Learn how to choose the right protein powder: Click here

Follow me on instagram: @health_with_bec

How many times have you gone out for dinner whilst trying, oh so trying, to be on a “diet”, only to give in to all the temptations, feel like a failure, give up and start on Monday again?

You’re not alone.

I see this all the time and I’m here to show you how you actually CAN eat out and still lose weight!

It’s totally possible and you’re not a failure if you order Uber Eats or go out for dinner with your friends.

In fact, could it be beneficial for your weight loss to eat out and grab takeaway? Yep!

In this episode on Body Bites with Bec, I chat about:

• How often it is recommended to eat out or order takeaway per week to lose weight
• Why it’s beneficial to eat MORE on 1 or 2 days of the week
• How to make the right choices at restaurants to not go OTT and what foods to avoid

And more!

Links:

Be sure to be following me on Instagram here!

Want to remove all the guesswork and learn how to eat for 70-80% of the week to allow room for these indulgent times out and STILL lose weight?

My 3 Week Body Reset shows you exactly how! Click here to check it out!

Head to my website healthwithbec.com to see more free resources and recipes

Ok so I started with 2 strategies... ended up with 4.

In this podcast, I show you how to turn the impossible into POSSIBLE.

They are extremely powerful and easy tasks that you can do to rewire your brain for success.

Remember, to reach any goal in life, you need your mindset to be in tip top shape before you can execute your healthy actions that you know you need to do to reach your goals.

You need to start with your happiness FIRST and continue to work that happiness muscle in your brain regularly.

Enjoy!

Links discussed:

My 50 Weight Loss Tips (outside the box): Download here

Follow me on instagram! @health_with_bec 

Check out my website for my paid programs and more free resources here 

Full show notes for this episode can be found here!

Stuck in a bit of a rut?

So was I last week for a few days and I want to help you with this, draw on my own personal experience - and share how I overcame it. 

Because, it's SO much harder to show up for yourself and practise your healthy habits when you are feeling low, unmotivated, overwhelmed and flat.

Whilst these are totally normal periods that pop up in your life, there are some things that we can do to change how often they happen or to pull ourselves out of them

After this episode you will:

• Leave with a clear action plan and activity to take NOW to help you
• Be able to use that to help you refer to in the future and bring yourself out of future ruts
• Learn how to create the RIGHT habits so that you can still continue to do them and move forward reaching your goals even when things feel hard

We grow and reach our goals (whether it be healthy eating, weight loss, fitness, romance or career) by consistent habits that build up. So I want to help you keep up with them as much as possible and this episode will help with that :)

Of course, always consult with a qualified health practitioner if your mental health is ongoing and affects your everyday life. I am not qualified, but this episode draws from my personal expereince on my own personal growth journey over the last 7-8 years.

Links mentioned:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Do I believe in morning routines? Not strict ones to be honest, I'll explain why in this episode.

But, I do try to do these things (or at least most of them) nearly every single work morning.

To reach our goals, we know that we need to stick to our intentions that we set for the day - and the happier and more motivated we feel, the EASIER it is to do what we KNOW we need to do. Setting your morning up correctly can seriously help here.

If I miss one of these things, I often feel it trickle into my day and it leads me to feel anxious and unfocussed.

I hope you enjoy this episode and consider bringing these things into your morning too, they are honestly achievable in some small way for EVERYONE!

Links:

Before You Speak Coffee (code healthwithbec at checkout for %): Click here

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

While we often hear about meditation or exercise to reduce stress, I'm going outside the box here with something that's helped me dramatically - setting clever boundaries.

The right boundaries in your daily life can be a true game-changer, they REALLY have been for me.

So, in this episode, I’m diving into boundary-setting as a powerful tool for managing your cortisol levels.

I’ll share how tuning into my own needs and setting strict boundaries have transformed my stress levels. From establishing tech-free times and social media detoxes to being selective with the people I surround myself, I’ve noticed a profound impact on my stress management and overall wellbeing. By balancing my cortisol levels in this way, I’ve noticed improved sleep, greater energy, and I've even noticed huge changes in my physique.

Join me as I reveal how small boundary-setting practices can lead to healthier cortisol levels and ultimately, a far healthier you. Whether it’s scheduling downtime or learning to say no, these tips can help you reclaim some of your peace in your busy life too!

Links:

Download my FREE eBook with 4 15 minute meals: click HERE

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset 

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Click HERE for all of my favourite, most used products that I’ve been talking about in recent episodes!

Follow me on instagram: @health_with_bec

Visit my website: Click HERE

Do you know what the BIGGEST secret to weight loss and maintenance is?

To changing your habits?

To being able to stick with a plan?

To STOP snacking and overeating so much?

….

NEVER feeling like you’re “missing out”. And quitting the "I can't eat that" mindset.

WHY?!

As soon as you “can’t have” something, it makes you want it more, leading to rebellious eating behaviours such as binging and overeating on the wrong foods.

On the podcast, I will explain the WHY behind this and help you change your mindset so that you can head into your days with an abundant mindset, instead of a restricted one - one in which is DEFINITELY needed to set you up for weight loss success!

Links mentioned:

Join my 5 Day Detox before it disappears on Friday here !

Follow me on instagram here

Explore my website here

Did you know that sleep is one of the most essential ingredients for weight loss?

So, if you're doing everything right, you could still be battling to lose weight if your sleep isn't optimal.

So, what is an optimal amount of sleep?

How can you improve it?

In this episode, I explain what a lack of sleep does to your metabolism and eating habits and delve into 12 of my top sleep tips to ensure that you get the quality sleep that is REQUIRED for weight loss!

Links mentioned:

Download all of these tips in a simple PDF, along with 50 of my best weight loss tips here

View the entire show notes written as a blog here

Follow me on instagram here

Visit my website here

I used to be a typical yo-yo dieter in my early 20s- and it wasn’t a fun cycle.

I would restrict myself and feel starving through the week, only to overeat on the weekends and holidays and then go back to square one of restricting straight after (after a few days of intense guilt).

Does this sound familiar?

Thank gosh I managed to break and change this cycle and now, I eat with far more balance, never feel restricted, mainain a healthy weight easier and feel far happier.

It’s a new sense of freedom that we all deserve to feel.

In this episode I want to share with you how I did it so that you too can stop the yo-yo dieting and find this sense of freedom yourself.

In this episode, I discuss:

• How my eating habits used to look in my early 20s and how I would restrict myself, feel starving and always be hangry - to then overeat too much on the weekends and on holidays

• How and why I overcame this pattern and can now eat with far more balance (I share 4 of the pivotal things that I’ve done, and still do to this day, that will help you too.

Start your weight loss journey now with my 3 Week Body Reset and get my Eat Cake Lose Weight eBook for free before Wed June 15!

Continue your weight loss journey and figuring out YOUR own balance in the Health with Bec Tribe and get my Eat Cake Lose Weight eBook for free before Wed June 15!

Explore my free recipes: Click here 

Follow me on instagram: Click here

Changing your habits to produce long term weight loss success isn't easy. We MUST get the mind right FIRST before the healthy actions can follow. Here, I've gathered 4 of the most powerful mindset hacks and words that have been shared amongst all of the women who have achieved long term success so far!

Links mentioned:

Explore my website for free recipes and learn about my paid eBooks and programs here

Follow me on instagram! @health_with_bec

Do you have something you want to change in your life?

A goal you want to reach? Weight, love, career?

Something you want to overcome? A person you want to be?

Well, we become what we absorb.

And in this short yet inspiring and powerful episode, you will learn how to take some simple actions in your life which can dramatically impact the rate (or chances) at which you achieve that goal or become that person. You are what you absorb and who you surround yourself with!

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Anna, 55 years old and Mother and business owner in Perth, WA chats to me all about her incredibly inspiring and life changing transformation over the last 5 months.

After being told by her integrative GP to follow a strict no gluten, no dairy, no sugar diet to improve her blood markers to reduce her inflammation and manage her hashimotis, she was petrified and extremely sad, nervous and disheartened - being of European background where pasta and cheese were heavily enjoyed.

However, she found me and hasn’t looked back.

After only 8 weeks, her bloods had completely returned to normal levels and her doctor was shocked by how quickly this happened from making simple dietary changes. She has enjoyed every meal, found it easy, dropped a dress size, increased her energy dramatically, boosted her confidence immensely and the list goes on.

It is her new lifestyle now and yet another example of someone with a super busy life who has been able to make changes to her eating habits and keep them up to produce literal, life changing results and a whole new level of confidence and happiness

We speak about:

• What she had tried in the past
• Her best tips to maintain her new lifestyle
• How her family join in
• Her best tips for staying organised and how she plans her weeks
• The mindset she has adapted to stay motivated and consistent
• What health means to her now

If Anna can do it - so can you. I hope this episode inspires you!

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram for daily inspiration @health_with_bec

Are you a busy mumma or woman who has tried it ALL and are sick of doing restrictive diets that leave you starving and never bring long term progress?

Annabel, mum of 3, school teacher in New Zealand was the same. She had done all the fads in the past and was sick of it.

Nothing was sustainable and she was feeling extremely uncomfortable in her skin - after gaining approximately 17-20 kgs collectively over her 5 years of having 3 children.

But then she found me and tried the 3 Week Body Reset…

“I could never have dreamed that I would be where I am weight wise today (15 kgs down!!).

I feel so empowered that I now have the tools to work with and have made it just part of my life, not a diet I occasionally do when I need to. I have become happier in myself and feel more confident when I am dressing, just things fit.”

Annabel wanted to share her journey with you!

Links mentioned:

Take the leap NOW like Annabel did and join the 3 Week Body Reset to begin your journey now: Click here

Want to continue your weight loss journey like Annabel? Click here to join the Tribe!

Read the entire blog post for this episode: Click here

Follow me on instagram: @health_with_bec

Explore my free recipes and blogs and learn more about me on my website: Click here 

Feel like you want to get back into your healthy routine or change a habit and you just CAN'T find the motivation to start? You keep saying 'next Monday' but it never happens?

Or, do you do what you say you're going to do for a few days or maybe even a week, but then give up again and can't stay consistent?

There are 3 key things that you could be doing wrong that keep you here. In this episode, I'll share the mistakes, plus give my solutions to help you out of these situatoins so that you CAN do what you're wanting to do and achieve what you want to achieve.

I hope this helps you!

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Feel like you're eating really healthy, exercising heaps and not seeing the scale shift?

There are lots of potential mistakes you could be making and some simple things you may be missing or not considering...

And that's what I am going to help you with today!

They're all things that I saw in the 400 women I worked with 1/1 in my first 3 years of business and continue to see in the thousands of women who go through my 3 Week Body Reset.

Enjoy!

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Food sensitivity test: https://imupro.com.au/

Article I wrote for Body & Soul about an underactive thyroid : Click here

HEY – I’m Bec Miller, massive foodie and qualified Nutritionist who went from being a yo-yo dieter, hungry ALL the time and bloated with chronic gut issues, to being one that hardly bloats and can maintain her weight with zero hunger and far more ease.

Now, I’m obsessed with helping other women do the same with my business that has changed the lives of thousands of women worldwide, Health with Bec.

I created Body Bites with Bec to give you simple, actionable and practical advice so that you can decode and explore the multiple different pieces of the puzzle for healthy weight balance, so that YOU can feel the way you deserve - because it's certainly NOT only about calories in / calories out.

So, if you’re a health-conscious woman yet feel totally stuck, despite trying it ALL and are desperate for answers to stop the yo-yo dieting and find the balance you deserve, you’re in the right place!

My new and improved signature program, the 3 Week Body Reset, has been RELAUNCHED TODAY! So, I thought it would be a great opportunity to explain exactly what it is in this episode to help you decide if it is for you or not.

The 3 Week Body Reset takes you from "trying it all", frustrated, hungry and stuck in the toxic “yo-yo” dieting cycle - to a woman that’s full and satisfied, whilst slimming down, losing the bloat and still enjoying life's joys - like burgers and wine.

With added features and simple, educational tutorials, it has been transformed into a hybrid mini course and eBook - designed to keep you even MORE accountable to not only get the results you deserve, but set you up for long term success.

It has been the kick-starter to transforming the lives of thousands of women worldwide and I would love you to be next!

In this episode, I discuss:

• How the 3 Week Body Reset came about from my personal experiences and working with hundreds and hundreds of women like me
• What additions and changes I have made to make it even better than the previous one that’s been selling for 2.5 years
• How it’s different from other low carb meal plans and diets out there
• Exactly who it is for and why
• Who it isn’t for
• What you can expect to feel when you go through it

Ready to start your journey? Click here to learn more and join!

Follow me on instagram here

Learn more about me and my approach on my website here

Is keto the same as low carb?

Don’t you need carbs to fuel your brain?

Is keto dangerous in the long term?

Won't you be starving if you don't have carbs with your meals?

All is revealed here...

In this episode on Body Bites With Bec, I chat about:

• What symptoms you may have that would suggest that a low carb diet could be beneficial for you
• The multiple myths that exist out there surrounding keto and low carb diets
• What ketosis ACTUALLY is
• How often I recommend going into ketosis and how to prep your body for it
• What a low carb diet actually means? How many grams of carbs / day?
• The difference between low carb diets and keto diets
• Who a low carb diet would NOT be for

And more!

Learn about The Movement Society here

Follow The Movement Society on Instagram here

And be sure to be following me on instagram here!

Head to my website healthwithbec.com to see more free resources and recipes and join my online programs and eBooks

I just arrived in Italy! Here's an update on my first 24 hours, how I managed to fly first class advice / a hack surrounding points), some dating updates, a personal note and message surrounding travelling alone and taking risks and my best 7 anti-bloat tips!

Links:

Food intolerance test: click here

Referral link to the credit card I have (join before Nov 2nd for 120 000 points): click here

Download my free , 15 minute meal eBook: Click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram for daily inspiration @health_with_bec

After just returning from a quick holiday in Bali, so many of you were curious about how I eat when I’m there. And, how I prevent that ‘all or nothing’ mentality that I used to absolutely experience for years until I found my balance.

Because I went to Bali twice last year (in 2023) and recorded a podcast allll about how I eat with balance after one of the trips, it felt silly to re-record one and repeat everything!

So, I want to share the replay of the episode with you today.

It IS possible to indulge and enjoy yourself when you travel without feeling like you've gone 10 steps backwards with your health when you return home.

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Here, I answer all of your questions about exercise and how it should be used, alongside your eating behaviors to maximise your chances of losing weight and more importantly, keep it off.

I speak about:

• The biggest mistake women are making when it comes to the type of exercise they're doing
• What I personally do
• Mindset tips to help you get out of an exercise rut AND always stay consistent
• Why the 80% nutrition 20% exercise saying is absolutely true
• The importance of strength training, what counts as strenght training and how many times a week you shoud do it
• And SO much more...

Lock yourself in for an episode jam-packed with tips here guys, you may want to take out your notepad to take notes or come back and listen whenever you like...

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss journey now: 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Are you trapped in that cycle where you restrict through the week only to binge on weekends?

Perhaps you keep trying fad diets only to gain all the weight back a few weeks later?

Or, maybe you feel like you eat SO well when you’re in your routine at home, but then as soon as you travel you overeat and come back feeling 5 kgs heavier, bloated and bleh?

Often, this can happen from having an ‘all or nothing’ mindset - and it can be hard to get out of. I used to be there in my early 20s and it wasn’t fun! I found it so hard to be consistent with my healthy habits over the weekends or when I went away.

This pattern that never brings steady, long term weight loss and maintenance OR allows you to enjoy life.

This episode will help you with my very best tips to help YOU find balance, keep up your healthy habits up consistently, week after week and get rid of that all or nothing, binge/restrict, yo-yo dieting loop so that you CAN find that food freedom and see steady, sustainable RESULTS!

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Further episodes that will help you with this topic that I mentioned:

More on calorie deficits:

#120: Is calorie counting & using the apps ACTUALLY useful? What are the pros and cons?

More episodes on exercise:

#124: All your questions about EXERCISE answered! Weight training, fat burning, mistakes and more

#131: 7 simple tips to stay motivated and consistent with exercise

More on quitting the yo-yo dieting:

#126: 4 Tips To Reduce Binge Eating Patterns

#119: How to actually 80/20 and quit the 'all or nothing' cycle to lose weight effectively

More on how I eat with balance when I travel:

#110: Tips For Eating With Balance When Travelling

More on building healthy habits that STICK:

#101: Getting Back on Track & How To Create Habits That ACTUALLY Stick and Produce Results!

#102: The Exact 7 Daily Habits That Women Inside My Membership Have Shared to Achieve Long Term Weight Loss Success

Do you ever feel like:

• You start the day or week wanting to be healthy but you feel too busy, stressed and flustered to get a healthy meal on the table for yourself? Maybe you pick at the kids leftovers, make yourself a sandwich for dinner or throw some crackers in your mouth because running around for the kids and getting them ready for bed just TOO hectic?
• You just don't think it's possible to make time for yourself right now?
• You don't have time to exercise?

If you're relating, this episode is for you.

Kat has been working for me, full time now, for 2.5 years.

And, she has 2 young kids AND is a a body pump instructor.

It's safe to say her life is extremely busy. I honestly call her a superwoman ALL the time 😂

Despite her INSANELY busy life, she lost 20 kgs and has maintained her healthy lifestyle for nearly 3 years!

She has so many tips and tricks to share with you so that you too can stay on track with your goals, no matter how busy you are!

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

So, you think you have to give up alcohol completely to lose weight, right?!

This is another big misconception that I see all the time, and I am here to change that for you!

When you have this mindset, that you can’t drink ANYTHING if you’re being “good”, it can create that “all or nothing” behaviour that so many women are guilty of (including me in the past!).

So, women like this will always yo-yo because they don’t want to “ruin” their attempts to eat healthy and lose weight. This definitely leads to weight fluctuations and plateaus.

I believe that we actually CAN make room for alcohol and still lose weight.

Hell yes, I’m here to tell you that you CAN still enjoy your favourite wine, whilst on your quest to reach (and maintain) your weight loss goals.

In this episode of Body Bites with Bec, I uncover:

• What a safe amount of alcohol is to drink per week
• How alcohol does affect your weight loss attempts and makes it harder to lose weight (and the reasons and science behind this)
• How you can work with the above to fit the alcohol in to your life, so that it doesn’t affect your weight loss attempts drastically and still helps you see results
• Alcohol swaps to keep calories and sugar low

And SO MUCH MORE.

Links mentioned:

Be sure to be following me on Instagram here!

Want to remove all the guesswork and learn how to eat for 80% of the week to allow room for alcohol and meals out? And, STILL lose weight?

My 3 Week Body Reset shows you exactly how!

Explore my website for more free resources, recipes and to learn about me here

Expect a heck of a lot of your confusion cleared here!

The 3 myths I'm busting are:

1. Red meat and processed meat - isn't it bad / causes cancer?

2. Aren't low carb diets not sustainable? Don't they cause gut and hormone issues

3. Doesn't fasting cause hormonal imbalances in women?

I also give two TV show recs and fill you in on some of the exciting things that I've been working on BTS lately!

Enjoy!

Links:

Download my FREE eBook with 4 15 minute meals: click here

Download my intermittent fasting guide: Click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram for daily inspiration @health_with_bec

I can't beleive I bumped into Anneke in VENICE! She then proceeded to tell me about how I've played a huge part in turning her entire life around and I just had to bring her onto the podcast to share her inspiring journey with you.

Anneke suffered from a drug addiction for 6 months of her life, putting her into a chemical induced anorexia after going through a really tough divorce. She decided to call it quits and then found herself addicted to sugar and gaining weight rapidly over the following year. Fast forward another year or so and she met the love of her life, got engaged and decided to turn her health around when covid hit. She found me and my recipes and said that ‘it all made sense’. She could see how reducing her calories didn’t mean missing out on life's joys or eating small meals.

She began training with a PT and lost a total of 40 kgs and is now a pilates instructor filled with confidence, pure 80/20 balance with her eating and has found happiness on both the inside and out.

Anneke shares her insanely inspiring and honest transformational story with me here, in my home (we both live in Perth!) and what an honour it was. I hope it inspires you and touches you as much as it touched me.



Links:

Start your sustainable weight loss journey & learn how to eat 80/20 without any guesswork: 3 Week Body Reset

(Step 2 after the 3 Week Body Reset) Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Download my FREE eBook with 4 15 minute meals: click here

Explore my free recipes, other eBooks & website: Click here 

Follow me on instagram: @health_with_bec

Are you struggling to kick some bad habits that have developed over the holidays?

Perhaps you…

• Can’t seem to stick to your healthy eating goals for the day?
• Are snacking too much?
• Can’t motivate yourself to get moving
• Can’t give up those few glasses of wine every night?

If so, you’re not alone.

I’ve polled you on instagram, had lots of chats with members in the Tribe and have observed emails and DM’s and it’s the most common problem that lot’s of you are facing!

So…

I’m here to help you today with 6 of my best hacks and tips to help you kick those habits and get your A into G.

Links mentioned:

Download my 50 free weight loss tips guide here

Explore my free recipes on my website: Click here

Follow me on instagram @health_with_bec

Join the waitlist for my 5 Day Detox: click here

Start your journey now with my 3 Week Body Reset: click here

Continue your weight loss journey with the Health with Bec Tribe: Click here

Are you in a plateau?

Do you keep regaining weight after you lose it?

Or, do you feel like you're eating NOTHING and something just isn't making sense?

This episode is for you.

I uncover the exact reasons WHY it's actually harmful to eat too little, even though a calorie deficit is essential for weight loss!

And, I explain how little is too little so you can drop your calories to a level that won't harm your efforts.

Links mentioned:

Join my 5 Day Detox before it disappears again 

Follow me on instagram here

Explore my website for more recipes and information about my programs!

In todays episode, I'm sharing about some things that I've recently learnt through certain podcasts and research that has sparked me to invest in a few cool new things to rev up my health AND bring certain things BACK into my routine that I let slip. I also share about why some health habits slip and how to bring them back!

Here's a quick recap of what you'll learn:

• My morning & evening routine in Bali
• The importance of stepping up self care MORE when you're busier
• How to use social media to your advantage when it comes to reaching your health or career goals.
• What all successful people have in common
• How to make a habit stick
• The importance of habit stacking & introducing one healthy change at a time
• Benefits of mouth taping
• Gua sha and facial manipulation for reducing puffiness & sculpting face 
• Cold therapy benefits 
• A cool new thing I've bought for my bathroom
• How I'm suddendly suspective of a slight hormone imbalance and what I'm doing to fix it
• Health tests you can order online without a doctors consultation
• Magnesium, calcium and vitamin B6 for reduction in PMS weight gain
• Magesium for muscle recovery
• How your home can mess with your hormones
• Toxic free cleaning & makeup
• How plastics can mess with your hormones
• Lymphatic drainage & fluid retention tips
• The new 15 minute strength workouts I'm doing
• Theragun for muscle recovery
• My favourite podcasts that I'm currently listening to 

This episode is JAM PACKED with tips that will supercharge your health when they're layered ontop of a clean, healthy diet and exercise routine! Enjoy!

Links & resources mentioned in this episode:

My podcast episode on what I invest my money in: Episode 171: CLICK HERE

My podcast/blog on ridding fluid retention: Episode 58: CLICK HERE

More on mouth taping & the mouth tape I'm trying: CLICK HERE

The 2 people on instagram for facial manipulation: @anastasiabeautyfascia

More on cold therapy on a Skinny Confidential episode with Andrew Huberman: CLICK HERE

The facial tool I've just bought: CLICK HERE

The fridge I bought: CLICK HERE

15 minute YouTube workouts by Caroline Girvan:  CLICK HERE

IScreen for ordering any health test you want: CLICK HERE

The theragyn I bought: CLICK HERE

The magnesium oil I bought: Salt Lab, CLICK HERE

Podcasts I regularly listen to:

• The Skinny Confidential podcast
• Diary of a CEO podcast
• Rise and conquer podcast
• Mind Your Business Podcast (ps my episode is episode number  631 CLICK HERE )

Learn more from me / work with me:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset 

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe 

Explore my recipe eBooks: Click here! 

Follow me on instagram: @health_with_bec

Visit my website: Click here

Maybe you're disappointed in yourself for not reaching the big goals you set for 2021?

You're not alone! I felt lots of those feels over the holidays and as the year began, but what I discuss in this podcast REALLY helped me.

Instead of setting huge goals and throwing yourself into the year, we forget how vital it is to do a few things FIRST before we embark on our journeys.

To set the RIGHT goals and start the year with a solid mindset and path, it's so important to:

1. Reflect, look back, find the mistakes and look for the lessons

2. Realise what needs to be prioritised

3. Celebrate what DID work from last year

...and only THEN are we able to set realistic goals, adjust our life and move forward.

You can't move forward unless you look back for the learnings.

After all, we are who we are today as a result of our past actions.

We MUST change something we are doing to be able to see change in our lives.

In this episode, I will help you find what that is!

And, I open up about my own personal struggles in 2021 and how I overcame them, what I learnt and how they turned out to actually better my life in ways that I wouldn't realise if I didn't take the time to reflect and look back.

Enjoy!

Feeling stuck, lost and desperate for answers for your weight loss struggles, gut issues or low energy?

So was I in my early 20s.

I had chronic constipation, low energy and was battling with yo-yo dieting behaviors and was stuck for years, searching for anwers and getting NONE from so many doctors.

But, I found my answers and from that day on, I have NEVER stopped helping women in this same position.

I thought it was about time to share again about my health transformation journey, how it lead to me starting my business and how the approach that I've followed for 8 years now helps thousands of women worldwide.

I talk about:

• My health issues in depth and what I studied at university
• The alarming things that I was told by specialists when I was trying to find my answers
• The importance of NEVER giving up when you know, deep down, in your body that something is wrong and why it's so important to keep trying new things and seeing new doctors or health professionals
• The tests that I got to diagnose me correctly that changed my life
• Some of the secrets behind my approach and how it helps women slim down and lose the bloat without the hunger - and KEEP IT OFF
• What I had to do BEFORE knowing how to create a program that suits so many women (ie the experience and journey behind how the 3 Week Body Reset and the Health with Bec Tribe was born
• A brief insight into how the 3 Week Body Reset is designed and how it suits busy women
• The two most common foods that cause inflammatory concerns in women

And more....

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss journey now: 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Listen to a far more in depth deep dive into my gut healing journey and how you can heal yours on episodes 76 and 77!!

Get those 3 pm or after dinner munchies where you just CAN'T stop yourself from eating everything in site? It's actually not your fault.

And, it's not about your motivation or willpower.

Here's why, and some easy solutions to fix it.

Links mentioned: 

Learn about my eBooks and programs here

Read about how to find the right protein powder here

Buy my favourite protein powder, Morlife, (and get 15% off by entering healthwithbec) here

Follow me on instagram for more motivation and actionable tips: @health_with_bec

Last week, my car was stolen and honestly? I really didn't care that much...

I want to share with you some extremely powerful mindset hacks and questions to ask yourself whenever you're hit with a life stressor to rise above it and not let it affect your entire day.

Because, when your day is negatively impacted by a stressor, it can dampen your positivity and therefor, deter you from your goals. I mean, how much harder is it to make heathy decisions when you're stressed and sad?

We want to stop this from happening as much as possible.

That is what I am going to share with you today!

In this episode, I discuss:

• Exactly what happened
• Why and how stress is linked to weight gain and poor sleep
• How stress affects your focus and ability to stay positive to achieve your goals for the day
• 2 very powerful questions to ask yourself when a stressor pops up to diminish the stressful feelings and stay positive
• How to view the stressor as a lesson and WHY these times are actually blessings

Links mentioned:

Listen to episode 48 to learn about the link between stress and weight gain

Listen to episode 35 to learn about the link between sleep and weight gain (or read the blog - click here)

Start your weight loss journey now with my 3 Week Body Reset

Continue your weight loss journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my other eBooks, free recipes and more on my website: Click here 

Follow me on instagram! @health_with_bec

Changing your habits and staying focussed, motivated and accountable for weight loss success isn't easy.

We MUST get the mind right FIRST before the healthy actions can follow.

In this episode, I've sharing 4 of my most powerful mindset hacks, tips and words to help you with exactly this so that you CAN stay consistent and stop giving up on your path to achieve that big goal.

It’s an episode that will be sure to help you if you’re someone that keeps slipping up or struggles keeping up motivation and is desperate to see some long term change and new habits formed!

Get ready for some serious weight loss inspiration!



Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss journey now: 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

I'm back after taking a much needed break from the podcast!

But, I returned from my 3 week trip to Italy and London and felt quite different to how I'd normally feel after travelling...

Whilst I felt re-energised from visiting such amazing spots and doing the least amount of work I have EVER done on a holiday, I ended the trip feeling bloated, puffy and heavier. This made it harder for me to feel the same level of motivation that I had for exercise pre the trip. I've also found it so hard to get that creative spark back in me that I usually have (most weeks) for work. 

In this episode, I share how and why my eating and drinking habits changed a little bit compared to my usual travels (where I've worked out my healthy balance pretty well & normally return feeling pretty good) and my thoughts on why it's been harder to feel creative for work. 

I also offer tips, of course, throughout this podcast on:

• How to get your motivation and mojo back if you've let any healthy habits slip after a holiday or just a period of zero motivation
• How to build your healthy habits back up again AND how to ensure they don't fall away again
• Why it's a GOOD thing to feel crap sometimes from eating foods that you don't normally eat 

I think I jump around quite a bit in this epiode because I just had so many thoughts to share, but I really hope that my reflection helps you see that I too am human and the occasional lows in your motivation is normal. I also hope that it encourages you to constanty reflect on WHY you're feeling and acting in certain ways, because without reflection, you can't figure out what changes you need to make in your life! Reaching your goals is ALWAYS about trying new things, failing, getting back up again and learning from past experiences.

00:00 Intro

01:10 Wrap Up Of 2024 Italy Trip + Why This Trip Was Different

03:45 A Vulnerable Share About Why This Episode Was Hard To Record

06:12 Discussing What This Episode Is About & Why It’s Important

07:56 Why Didn’t I Stay On Track With My Healthy Habits This Trip?

16:43 A Reminder About My Own Personal Health/ Weight Loss Story 

24:12 The Main Point Of This Podcast

25:20 How To Rebuild Habits & Regain Motivation

30:30 What I’ve Been Doing To Get Back Into A Healthy Routine With Food & Exercise

34:58 The Importance Of Maintaining Habits Whilst Away/ On Holidays 

39:08 What I Always Encourage You To Do When You Feel ‘Off’ After Losing Momentum

Further links & resources:

Podcasts where I talk about how I eat when I travel to keep my balance:

• 158: (Replay) How to indulge with balance and quit the ‘all or nothing mentality’ when you go on holidays!
• 149: Maintaining my eating and fitness balance when I travel (and eat out at every meal)
• 110: Tips For Eating With Balance When Travelling
• 80: My Italian Trip (PART 2): Eating with Balance, Maintaining my Weight , Gluten & Food Sensitivities

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset 

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe 

Explore my recipe eBooks: Click here! 

Follow me on instagram: @health_with_bec

Visit my website: Click here

There's so much noise out there isn't there? Paleo, vegetarian, vegan, low carb, the 5 and 2... but which diet is REALLY the best for YOU? Which ones can actually do more harm than good?

It's time to clear that confusion and find out!

In this episode, I will explain each diet and how it truly is easy to understand which are healthy, which are worth trying and which are utter bullsh**.

You'll also learn a simple formula to decide whether an eating style (diet) is worth even attempting and how to know if it is good for YOUR body.

Enough of the confusion, debates with your friends and googling until the cows come home - let's find out what's REALLY best for you!

Links and helpful resources:

• Follow me and say hi for more daily inspiration @health_with_bec
• Visit my website for more free resources and recipes
• Download my FREE 50 weight loss tips checklist - they're ones that are outside of the box that you may have never tried before
• Start your journey with my signature low carb diet that's helping thousands of women worldwide - the 3 Week Body Reset
• Full show notes can be found here 

Do you get to 3 pm and crave sweets to get you through the arvo?

Do you try, oh so hard to eat well all day but then find yourself binging on all the wrong things come dinner time?

Do you WISH you could stop this so that you could actually stop caving all the time and see some progress?

You can! But there's something that needs to happen first....

What's most likely holding you back here is an addiction to sugar. 

Those pesky sugar cravings make it so incredibly hard to stick with a weight loss plan when they’re around!

So, how can you manage them? Or, how can you totally eradicate them?

Here are my 12 best tips to cut your sugar cravings so that you can finally stay consistent with your efforts and see the results you deserve!

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Stuck in a rut? Slipped up? Can’t get “back on track”? Feeling a bit out of line with your goals?

Let’s fix that.

I’m sure you think it’s motivation that you need, right?

But is it really? Or is it something more?

Let’s find out and get you back on trap quick STAT!

Links mentioned:

Learn about my eBooks and programs here

Follow me on instagram here

Have sugar cravings at night time that you can't kick?

Those after dinner sweets can really wreck havock on your progress if you are committed to reaching and maintaining your healthy weight.

This episode will provide you with lots of ideas to help!

Links mentioned:

Buy my Eat Cake Lose Weight eBook: Click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Read my other blog and listen to my podcast on sugar craving tips: Click here

Download my FREE eBook with 4, 15 minute meals: click here

Morlife Deep Sleep Remedy drink (enter code healthwithbec at checkout for 15% off): click here

Before You Speak coffee (enter code healthwithbec at checkout for 10% off): click here

Do you relate to any of these scenarios?

• Are you someone that's stuck in the cycle of following a diet (maybe mine, your own or another companys) but you keep putting the weight back on?
• Maybe you feel results for a short term period, but a holiday comes and you totally give up and then return to your old habits?
• Or, maybe you're older than 50 and keep telling yourself that it's impossible to lose weight at this age?

Melinda, 55 from Melbourne said yes to all of the above before finding me and starting my 3 Week Body Reset, followed by the Health With Bec Tribe.

But now, she’s lost 21 kgs without finding it hard AND has enjoyed the process, loved the food, hasn’t felt hungry and she’s maintained her loss for over 3 months now... it’s the best she’s felt since her early 20s!!

She shares her story and tips here to inspire you to also lose weight sustainably.

There are so many tips here for the women on my programs too!!

If Melinda can do it, so can you.

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Fasting resources mentioned

Download my Fasting Freebie: Click here

#15: 2 Proven and Profound Fat Burning Benefits of Intermittent Fasting

#16: Intermittent Fasting Do’s and Don’ts and Your Questions Answered!

Personal update from the last 8 or so days in Italy (what you don’t see on instagram). Followed by my 9 best tips to help you prevent and manage the sweet cravings that hit at night time and in the arvo!

Links mentioned:

Eat cake lose weight  : Click here

Download my free 12 sleep tips together with my top 50 weight loss tips: Click here

JS Health Supplement: click here

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram for daily inspiration @health_with_bec

Do lower carb, higher fat diets increase your risk for heart disease?

Don't you feel hungry all the time?

Why do women receive such quick weight loss results with low carb diets?

In this episode, I dive into 9, well studied benefits of a safe, lower carb, higher fat diet and help you understand the WHY.

This will help you decide for yourself whether you may want to embark on a lower carb journey! Or, it will motivate the hell out of you to continue on with the one you’re doing!

As always, please remember that this diet (or way of life) isn’t the be all and end all for EVERYONE. Please make sure you listen to episode 4 where I chat all about the other types of diets that are healthy and help you decide what’s right for you.

And, if you have diabetes or any other medical condition, please discuss this change of diet with your doctor before embarking on any dietary changes. This podcast is for educational purposes only.

Ready to start a low carb diet?

Start your journey with my signature plan that's helping thousands of women worldwide slim down and lose the bloat -without the hunger, my the 3 Week Body Reset.

Wondering if it’s for you? Take the 2-minute quiz to find out if I recommend it for you!

Explore my other eBooks and the rest of my website here

See full show notes here with links to the scientific studies and Low Carb 101 page

Find me and say hi on Instagram for lots of daily inspiration! @health_with_bec

Over-indulged over the holidays? Fell away from some of your healthy habits and feeling a bit 'bleh'?

So did most people!

In this episode, I to explain why it's actually a GOOD thing to over-indulge at times and provide you with 4 other extremely helpful and motivating tips to help you release any guilt, move forward and start the year RIGHT with the right mindset and strategy to get back into your healthy habits and feel better ASAP!

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss journey now: 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Do you get to 3 pm and crave sweets to get you through the arvo?

Do you try, oh so hard to eat well all day but then find yourself binging on all the wrong things come dinner time?

Do you WISH you could stop this so that you could actually stop caving all the time and see some progress?

You can! But there's something that needs to happen first....

What's most likely holding you back here is an addiction to sugar. 

Those pesky sugar cravings make it so incredibly hard to stick with a weight loss plan when they’re around!

So, how can you manage them? Or, how can you totally eradicate them?

Here are my 12 best tips to cut your sugar cravings so that you can finally stay consistent with your efforts and see the results you deserve!

Links mentioned:

Join my 3 Week Body Reset program so that I can hold your hand through the entire process of cutting sugar from your life

Follow me on instagram: @health_with_bec

Visit my website for lots of free recipes and to learn more about my approach!

(Personal chat / business & life update for the first 26 minutes, please skip through if you don't want an update!)

At this time of the year, it’s so common for women to panic and get into that ‘I want to lose weight fast before Christmas zone’.

So, if this is you, let’s make sure you’re not making these mistakes so that you can actually see the results that you’re trying to achieve!

I also announce that the 5 DAY DETOX IS BACK!!! For a very limited time!

Links:

Start your weight loss journey now: 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Download my FREE eBook with 4 15 minute meals: click here

Explore my free recipes, other eBooks & website: Click here 

Follow me on instagram: @health_with_bec

Healthy food delivery companies mentioned:

Hail the Kale

Bnourished

Even though this one isn't about weight loss or health, I had to chat about this topic.

Have you ever been triggered or jealous of a friend or colleague?

Or, have you been on the other side of it and felt judged and alone when you have had success in some area of your life?

Maybe you've had to play down your successes, or hide them from your loved ones...

I certainly have, and I feel that this topic needs to be spoken about.

In this episode, I just have a friendly rant and share my personal thoughts surrounding this topic because, I believe that women should be supporting women, day in and day out.

I know that when I see another woman succeed, I think to myself "If she can do it, so can I".

Let's quit the judging, comparing and bitching and create a world of support among women! 

In episode 41, I cleared lots of confusion about gluten including:

• What it is
• What it’s in
• Who could benefit from going gluten free
• Is it really healthier to go gluten free?
• The biggest mistakes people make when going gluten free
• My favourite gluten free alternatives

Now, in this episode, I’m answering more of YOUR questions to clear even more confusion!

1. Here are the questions that I answer:
2. How to be sure if you’re intolerant?
3. Is buckwheat flour a good alternative?
4. Why do dieticians recommend eating gluten?
5. Is it inflammatory for everyone or just those with a sensitivity?
6. How does gluten affect someone with an under-active thyroid?
7. Even if you have an intolerance to gluten, why does it impact the thyroid?
8. Is gluten bad for psoriasis and arthritis?
9. What are your thoughts on oat milk?
10. Avoiding gluten despite not being intolerant, is this ok?
11. Do you need to 100% avoid gluten? Or is ok to have a little bit?

Links mentioned:

Follow me on instagram @health_with_bec

Explore my website for lots of gluten free recipes and to join my programs or purchase eBooks

See my directory of recommended professionals to help you get tested and explore if going gluten free could benefit you here

I'm personally stuggling with someone at the moment and it's inspired me to be vulnerable and share about this important topic today to help you with what you're struggling with too...

We live in a social media world where all we seem to see is 2% of peoples days - and it's often the good parts (ie the highlight reel).

What we DON'T see is the struggle that goes on behind closed doors and what it takes for poeple to get 'that thing' that you aspire to that they have.

Growth and change isn't comfortable, we need to normalise it.

And, those things that you want? Career growth, marriage, love, eating changes, fitness, having a baby... they all take WORK and it's not easy at times.

I am here today to normalise this and I'm going to share the 5 tools that have helped me through my periods of struggle to grow this business as I know that they will help you on your journey to reach your goals too!

Links:

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Feel like you're eating really healthy, exercising heaps and not seeing the scale shift?

There are lots of potential mistakes you could be making and some simple things you may be missing or not considering...

And that's what I am going to help you with today!

They're all things that I saw in the 400 women I worked with 1/1 in my first 3 years of business and continue to see in the thousands of women who go through my 3 Week Body Reset.

Enjoy!

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

Food sensitivity test: https://imupro.com.au/

Are you smashing yourself in the gym or running every day and not seeing the results you expect?

Guess what?

If you're overdoing it on the exercise front and feeling exhausted OR you're not doing the right TYPES of exercise, it could actually be detrimental to your efforts.

When it comes to losing weight, breaking a plateau, or just maintaining a healthy weight, this is one of the biggest mistakes I've seen women making.

In fact, often they cut back, do LESS and then see results!

In this episode I will explain WHY, help you decide if this could be you and offer you better solutions to achieve your weight loss results!

Links mentioned: 

Buy my Winter Warmers recipe eBook here

Join the 3 Week Body Reset here

Join the Health with Bec Tribe here

Learn more about my approach, see free recipes and explore my resources on my website healthwithbec.com

Follow me on instagram here

In this episode, I have Elisha Casagrande join me to talk very openly and vulnerably about her alcohol reduction journey after the diagnosis of her husbands cancer.

Elisha is a PT and Health & Style Coach who loves empowering women to look as good as they feel. She has also recently joined my team, after being been a member inside my membership, the Health With Bec Tribe since the very beginning, 4 years ago, and lives and breathes the Health With Bec life.

Despite her being extremely healthy, she shares how the birth of her two children sparked anxiety which lead to having a drink every night, and then how her husbands sudden diagnosis of cancer 6 years ago, when the kids were only 2 and 5, lead to her alcohol habit increasing immensely.

But, she overcame it in about 12 months, using strategies that she very openly shares and now manages her alcohol in a very balanced way.

Her story to overcoming the habit of her nightly excessive drinking is extremely inspiring and I know it will help anyone who is looking to reduce their alcohol consumption or break any habit that may not be serving you!

It’s also an honest story to normalise the challenges in life and how sometimes, even the healthiest people go through challenges and stages where one art of their healthy habits falls to the side - despite how healthy or put together they seem from the outside.

I hope you enjoy our chat as much as I did!


Links:

Download the Mind The Sip app: click here
Read Quit Like A Woman: click here
Follow Elisha on instagram: feelbelook

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

In this episode, I share my top five most used, most loved foods and products that help me maintain a healthy lifestyle and reach my fitness goals. I SWEAR by them and couldn't live without them.]

I also talk about how to build healthy habits that stick and how these foods and prodcucts do that for me. There are two things that you have to get right if you want to create habits that stick, and you will find out what they are here! If you get this right, you'll be far more likely to stay consistent and reach your health goals!

Discounts & Links discussed:

• Episode 101: Getting back on track and how to create habits that actually stick
• The slow cooker I have: Click here
• My Winter Warmers eBook with slow cooked beef inside: Click here
• Slendier Legume Pastas: Available at Coles, Woolworths, and online: click here
• Before You Speak Coffee: Use code "HEALTHWITHBEC" for 10% off. Click here
• Morlife protein powders, mug cakes and marine collagen: Use code "HEALTHWITHBEC" for 15% off: Click here

• My Free 15-Minute Meals eBook: Includes my favorite pasta recipe! Click here
• My most loved Slow Cooked Butter Chicken recipe: Click here 
• Protein pancakes recipe: Click here

Click HERE for all of my favourite, most used products that I’ve been talking about in recent episodes!

Learn more from me / work with me:

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body  Reset 

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe 

Follow me on instagram: @health_with_bec

Visit my website: www.healthwithbec.com

Unfortunately, like many women, I’ve always been prone to acne. My skins never been perfect. However, in November 2020 I was beginning to see it get worse.

This went hand in hand with a few other symptoms that were unusual for me, including…

• Far more fluid retention
• Mood swings before period
• A huge decrease in energy

Something wasn’t right.

I HAD to get help to find out what was going on - both externally on my skin, and internally with my body. So, I did a Dutch test and worked with Hayley from Solctice Skin to get to the bottom of it, and, it’s safe to say that in 4 months my skin is definitely improving. It’s not perfect, but it is SO MUCH BETTER.

So, how did a girl who was doing everything right even get to this point? I was eating clean, avoiding dairy and gluten, eating heaps of vegetables, managing my stress… It felt so unfair.

I now know what I was doing wrong. What I was missing… And how I ended up with excess oestrogen and far more pimples than I have ever had in my life.

And, I can’t wait to share some of my journey with you here in the hopes that it will help you too.

In this episode, I chat with Hayley, qualified Corneotherapist and Naturopath, who really delves into the common mistakes’ women make when it comes to skincare and how you too can make some simple changes like I have.

Links mentioned:

Be sure to be following me on Instagram here!

Follow Solstice Skin on Instagram here

Head to Solstice Skin here

The Zazen water filter can be found here

We also chatted about these cleaning products! Koh, Ecostore and Koala!

The social times are stepping up! And, lots of you are asking me for healthy snack ideas and how to build a platter that's gluten free, low carb and healthy so that you can stay on track with your efforts and don't blow the calorie bank in one sitting!

In this episode, I explain all, and also give you my EXACT favourite go-to brands to use for crackers, dips and more!

Links mentioned:

For the full blog, which includes the links to all of the products and foods I buy: Click here

To read my blog all on how to choose and make healthy crackers: Click here

Follow me on instagram for lots of free inspo and advice: Click here

Visit my website to learn all about me, my programs and see free recipes: Click here

Download my FREE checklist - Top 50 Weight Loss Tips: Click here

In the thousands of women I've worked with that think they're trying it all, there is a common theme that I see pop up that's holding them back from slimming down and seeing the results they're so desperately after.

What is it?

They're THINKING they're eating well, yet they're actually eating slightly too much - even though the foods are healthy, preventing them from getting into a calorie deficit that's needed for weight loss.

In this episode, I uncover 5 of the most common mistakes that women are making that cause calories to increase without them even realising and then offer suggestions as to how to fix them!

Enjoy!

Links mentioned:

Click here to join my 3 Week Body Reset whilst you can get the Winter Warmers eBook for FREE!

Follow me on instagram here

Explore my website for more information, inspiration and free recipes here

Worried you’re going to go OTT over Easter and binge on all the chocolate and hot cross buns?

Want to try to prevent this so that you can eat with a little more balance, prevent the huge binges and wake up when Easter is over feeling great instead of heavy, bleh, bloated and 10 steps behind?

This episode is for you!

Links:

My hot cross buns recipe (+ 3 free chocolate recipes to download): click here

My podcast on alcohol tips: Episode 54

Download my FREE eBook with 4 15 minute meals: click here

Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset

Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe

Explore my free recipes & website: Click here 

Follow me on instagram: @health_with_bec

One of the biggest misconceptions I see women making is thinking that they HAVE to meal prep and spend hours in the kitchen on a Sunday to lose weight. News flash, you don’t! You CAN lose weight and spend your weekend relaxing and doing what you love, instead of slaving away in the kitchen for the week ahead.

In this episode on Body Bites With Bec, I chat about:

• How meal planning and meal prepping on the weekend doesn’t have to be for everyone
• My top tips to save you time in the kitchen
• Simple ideas to work into your week to make shopping and cooking quick and EASY

And more!

Links:

Download my FREE low carb pantry staples checklist here!

And be sure to be following me on Instagram here!

Ready to take all of the guesswork and time out of meal planning, thinking about what to cook and knowing what to buy at the supermarket to save time?

My 3 Week Body Reset does it all for you! Check it out!

And, if you've done that and want to continue in the Health with Bec Tribe, click here!

Head to my website healthwithbec.com to see more free resources and recipes