Mind Your Body (Trudy Stone)

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	Date	Titre	Durée
	18 May 2020	8. Why You’ve Failed at Dieting and What to Do Instead	00:22:39
I’m sure you’re just like me who’s been through numerous diet attempts but end up being a “failure” at it. Trust me, it took years to finally get myself into sustaining a healthy lifestyle. A number of us have failed in our diets and seem to be discouraged about our efforts. But it’s not exactly the food that’s weighing us down initially, it’s the negative self-talk. Negative self-talk is the inner voice in your mind that repeats a subtle yet demeaning running commentary. “Neurons that fire together, wire together.” I’ll guide you through on how to become successful in losing weight and maintaining it. Turn your thoughts into a habit and get brain plasticity in action. [3:40] Life is images of the mind expressed. Without images, there is no expression. [4:41] I wanted to feel confident in my body and rocking a bikini. It wasn’t about being skinny or being a certain size. It was about being confident and feeling confident. [5:15] Understanding why all of your choices with food are built on your identity as an eater. What does your identity say about you? Could your identity be holding you back from your health goals? [5:36] To change your behaviour, and your health for good, you need to start believing new things about yourself. Your current habits, especially the bad ones, are how you manifest your identity. [5:57] The more that you repeat that behaviour, the more you reinforce the personality associated with that behaviour. [6:20] You can change your identity in two steps. [7:45] Start doing even one small thing that will move you into the direction of your goals in becoming that person that you want to be. [10:11] You’re not paying attention to your negative self-talk. [12:01] It will be hard to change your habits if you never change the underlying beliefs that led to your past behaviours. [15:15] Why popular diet programs don’t work for lasting weight loss... Very few people experience sustained weight loss with that method. [15:55] It’s also equally important to avoid eating too little or starving yourself because that can actually cause you to gain weight. When you cut calories, your body rebels by increasing your hunger and slowing down your metabolism. [17:39] The kind of calories you consume have a big impact on the weight you gain. Different types of food are metabolized in different ways. [18:14] What information are you giving your body by the foods that you’re eating? [18:25] The foods that I ate, and the tactics that I used became a lifestyle. Along the way, I built healthier habits. [19:14] The best part about the way I lost weight was that I never felt deprived or hungry. I actually enjoyed all the food I was eating. [19:39] Guilt and stress will do more harm to your body than that chocolate cake ever will. [20:15] Take ownership about that decision you made and just move on. No self-loathing. Don’t think about it for the rest of the day and get paralyzed with guilt. [20:38] A healthy lifestyle isn’t about beating yourself up when you give in to your favourite food. It’s about finding balance. Links Visit the show notes here for more: trudyestone.com/8 For more healthy living content daily, connect with me on social media Instagram: www.instagram.com/trudyestone/ Facebook: www.facebook.com/trudyestone What type of dieter are you? Take the FREE quiz! → trudyestone.com/quiz Learn how to lose weight permanently in my Mind Your Body Program: mindyourbodyprogram.com/ Website: trudyestone.com/
	06 Mar 2023	EP 119: The Power of Restorative Sleep with Alanna McGinn	00:38:22
How well are you sleeping at night? March is National Sleep month so in this episode, we sit down with sleep expert Alanna McGinn. In this episode Alanna explores the transformative power of restorative sleep and how you can wake up feeling more well rested. She also provides practical tips for creating the ideal sleep environment and shares strategies for improving your sleep quality so that you can unlock your best self through better sleep habits. Items mentioned in this episode Alanna's website Follow Alanna on Instagram Follow Alanna on TikTok Follow Alanna on Facebook Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	13 Jul 2020	15. 10 Ways to Lose Weight on a Budget	00:25:48
People often think that eating healthy food costs way too much and losing weight on a budget is next to impossible. In this episode, I’m going to debunk those myths and give you 10 tips on how to lose weight on a budget. Food costs are one of the top expenses in every household. I’m here to help you bring down your expenses but still make healthy food choices on your next grocery run. If you’re trying to lose weight but are conscious of the costs, this episode is for you! But even if you’re not trying to lose weight, you still might want to listen up as these tips will help cut money on your grocery bill while staying on top of your health goals. [03:11] Losing weight on budget is completely doable and eating healthy on a regular basis doesn’t have to cost significantly more. In fact, some research shows that it only costs $40 per month more to have a healthy diet. [03:48] It’s important to have a weight loss strategy. [04:25] Know your budget before you begin to plan your menu and grocery list. Track your expenses to know where your money is going. [05:26] Identify your specific weightloss goals. Having a clear idea will help you stay on track and determine where to put your spending money. [06:25] There is no shame in asking for help and getting a health coach. It’s not a luxury but an investment on yourself. As Les Brown said, “ask for help not because you’re weak but because you want to remain strong.” Every successful person has had a coach. You will be able to reach your goals better if you have advice, support and accountability from a coach. [07:39] Make a grocery shopping list. This will help you stick to your budget, make a healthy meal plan and avoid impulse purchases on unhealthy items. You can even base your grocery list on items on sale. [09:34] Stock up on simple healthy staples like basic veggies, fruit, lean protein, canned beans, nuts, seeds and whole grains that you can mix and match to make a variety of meals. [10:14] Adding spices to your meals can spruce up your meal in seconds. [11:07] Purchasing all organic produce is a lie and also very expensive. Just start with produce that has the highest pesticide residue for organic instead. [12:45] Buy seasonal or frozen produce. Buying what’s in season is more flavourful, healthy and economical. While buying frozen produce gives you more time to consume the products. [15:00] Use budget friendly sources of protein. [16:50] Meal prep and cook at home. Preparing your own weight loss meals and snacks can do wonders for your body and bank account. Meal prep nutritious food for the week so that there’s always something ready to eat. [18:54] Be creative with your leftovers. Always check your fridge and pantry to use whatever you have left. [22:05] Drink more water. Beverages contribute more calories, sugar, and artificial sweeteners to our diet than any other single consumable. Adding a few fruits and veggies will help jazz up your water and help flush out toxins for your water. [24:25] Drink a protein shake. It’s a quick high protein meal replacement. Links: Trudy Stone Coaching Free guide - 7 Ways to Melt Your Muffin Top Mint PocketGuard YNAB Flipp Mind Your Body Program EWG Flat Belly Detox Water Recipe
	13 Sep 2021	EP 54: Healthy Carbs for Weight Loss	00:26:58
Welcome to the Mind Your Body Show this is culinary nutritionist Trudy Stone and I’m so grateful for you tuning into today. In spite of low carb diets that are growing in popularity, carbohydrates are still an important part of weight loss and overall health. In spite of what many people may have you believe - it IS still possible to still enjoy carbohydrates and meet your weight loss goals. Also, as I'm sure I don't need to tell you, stress makes you crave all the wrong types of food BIG TIME. Carbs, sugar, salt, and fat are just some of the cravings we have when we're stressed. For me, it’s carbs. Without a doubt. Bring on those fries! With many of us now working from home we’re mindlessly munching more than ever before so you can also look at these as healthier swaps from some of the foods you’re currently snacking on. So with that, today I’m going to share 6 Healthy Carbs for Weight Loss…. Items mentioned in this episode include: Join the Shed and Shred Challenge! Chickpea Mac n ‘Cheese’ Banana Blueberry Streusel Bread Zucchini Bisque Dr Axe Episode Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	04 Apr 2022	EP 82: How to Sleep Better at Night	00:20:14
When was the last time you woke up ready to take on the day? Sleep and water have one major thing in common. No one seems to get enough of either. Sleep is as critical to your life as food and water, and it's time to put some respect on sleep. In this episode I talk about the importance of sleep and share some tips on how to sleep better at night so you can wake up feeling refreshed and alert. Items mentioned in this episode include: Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel SHOWNOTES: trudyestone.com/ INSTAGRAM: instagram.com/trudyestone
	18 Dec 2023	EP 144: The Myth of January 1st: You Fail At Your New Year’s Goals Because Of This	00:19:03
Today, I've got a special episode for you – one that challenges the norm, shakes up tradition, and invites you to rethink the way you approach your health goals. AND it’s actually one of the reasons why many people fail with their new year's resolutions. Get ready to shift your mindset, break free from the cycle of waiting, and embrace a proactive approach RIGHT NOW to your well-being. ----more---- Items mentioned in this episode include: Join the Swap it Don’t Stop it Challenge before the price goes up! Avoid holiday weight gain with my FREE Holiday Desserts Smoothie Guide! Follow Food Swap Foodie on Instagram! Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	15 Nov 2021	EP 63: How to Fix Brain Fog	00:23:51
Feeling foggy and unfocussed and like you can’t think clearly? Brain fog and fuzzy thinking can make you feel like you’re not being productive which can affect both your work and relationships, and leave you feeling completely helpless. Diet can definitely play a huge role in helping you to have more energy and greater mental focus so you can slay the day. In this episode I share what brain fog is, what causes it and 7 ways that you can clear brain fog. Items mentioned in this episode include: Listener Survey \| Please complete! FREE Guide! Foods that Soothe Ep 48: How to Stop Stress Eating Takeaways: 1- Brain fog is defined by psychologists as the inability to think clearly. 2- It can appear as a symptom of depression, anxiety, or stress 3- Typical brain fog symptoms include confusion, forgetfulness, inability to focus, fatigue, and low mental energy 4- The root causes of brain fog fall into two different categories: lifestyle-related or a side effect of a medical condition or medication 5- Brain fog often comes down to what you put on your plate
	03 Feb 2024	EP 150: The Power of Words: How Language Impacts Your Health	00:15:00
I’ll never succeed at eating healthy or I have no willpower around food. Have you ever thought about yourself? In this episode, we’ll explore the profound impact of language on our health. From the mind-body connection to the relationship between words and stress, discover how the language we use daily influences our mental and physical well-being. You’ll also discover the language of food choices and learn how simple shifts in the way we talk about our meals can lead to healthier relationships with nutrition. Tune in and empower yourself with the knowledge of how the words you choose shape your well-being. ----more---- Items mentioned in this episode include: FREE TRAINING - How To End Unhealthy Eating Without Deprivation EP: 57 Minding your Thought Life with Dr Krissy Doyle-Thomas Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	11 Jul 2022	EP 96: 5 Healthy Summer Foods	00:13:34
What’s your favourite summer food? I mean that food that just screams summer to you? For me it’s definitely ripe juicy peaches. Speaking of summer foods, last week I shared How to Deal with Food Pushers & Summer BBQs to help you to ward off temptation and this week in keeping with the summer theme I’m going to share 5 of the Summer’s Healthiest foods that you may want to consider adding to your diet. One of them may actually help to decrease fat storage! Find out what that food is when you listen to this week’s episode… P.S I’ll be taking a short break to soak in the sun! I’ll be back with brand new episodes and some amazing guests in August. Items mentioned in this episode: Join my newsletter and receive a FREE book chapter! Watch me on Cityline \| 3 summer cool-down drinks with added benefits Dark Chocolate Cherry Beet Brownies Peach And Toasted Coconut Breakfast Bars Superfood Summer Cocktails Check out Trudy's Book Unbreakable! Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	11 May 2020	7. Quarantine 15: How to Avoid Weight Gain During COVID-19	00:27:57
Have you been thinking of grabbing another snack for the day? I know how you feel when you have that urge to sneak some ice cream! This is something I’ve been asked about a lot. How do we avoid weight gain during the self-isolation and social distancing period? My mantra throughout this is that I plan on coming out of this stronger than I was when it started and I want to encourage you to think this way also because you’ll feel more empowered. If you follow through successfully, you can actually lose weight during isolation than gain it. [2:34] The worst part is that no one knows when this is finally going to be over. We also feel a little out of control with the loss of routine. [3:03] Starting your day right includes doing two things. [3:32] A routine can really help you keep motivated, determined, and dedicated. [3:48] Doing something first thing in the morning that gives back to you, can help you to keep calm and deal with all the upheaval. [4:38] Breakfast will help to keep your blood sugar balanced and which will give you all the energy you need to tackle all the things you need to do throughout the day. [5:49] I've seen many people who skipped breakfast tend to grab unhealthy snacks come mid-morning [7:29] Make sure you get into the habit of eating foods that support both your immune system and weight loss goals. [7:50] It's going to make healthy eating and healthy living a lot easier. [8:23] Make and enjoy lunch at the same time each day. [8:41] Keeping this commitment of making yourself a healthy lunch every single day, may help to enhance your overall sense of being. [9:06] I knew nothing about lentils before I started to lose weight. But once I discovered them, I was hooked. [9:52] Eating those helps to keep your metabolism revved up which is really important during this time when you're not moving so much. [11:10] The key is balance. And letting yourself off the hook. [11:20] By telling yourself that you can't or shouldn't eat a particular food, you can fall into deprivation, craving, bingeing through a cycle, which is followed by guilt. [13:16] Be mindful of your portion sizes. This is the downfall of a lot of people. [15:55] Eat until you're no longer hungry, instead of eating until you're no longer full. [16:00] It takes some time between 15-20 meals to reset the muscle memory of your stomach to eat less food. [16:33] It's also known as mindful eating. Practice paying attention to what you eat without distractions. [17:01] Mindfulness can also help you distinguish between physical hunger and emotional hunger. [19:33] Exercise is also what's known as a keystone habit. A keystone habit are those habits that once you do it, it makes all those other healthy habits fall into place more easily. [21:16] Love and connection - the need to feel closeness or connect with other human beings is defined as a need of the personality. Contribution is the need to provide service, the need to care, help, and give to others. [21:49] Do something for your mind and body each day. There's no division on how we think and how our body performs. [22:51] Take the time each day during isolation to do something for your mind and body. [26:02] Take this opportunity in isolation to do an inventory of your thoughts. [26:53] Take some time to celebrate every day to embrace the positive parts of your self. Links Trudy’s Recipe for Energy Boosting Coconut Smoothie Trudy’s Recipe for Sweet Potato Red Lentil Curry Mind Your Body Program Trudy Stone Website Trudy Stone Facebook Trudy Stone Pinterest Trudy Stone Instagram Trudy Stone Twitter What type of dieter are you? Take the quiz! → trudyestone.com/quiz
	08 Nov 2021	EP 62: What to eat when you’re too lazy to cook	00:22:35
Feeling too lazy to cook? This week I’m pulling back the curtain on what I eat and what you can eat when you’re just too damn lazy to cook. So the good news is there's a bunch of pretty nutritious, super quick (and, importantly, delicious) meals you can make when you're feeling lazy. In fact, having a lazy meal every so often is a great way to give yourself a break, alleviate some of the guilt you might be carrying about not eating healthy more often and while creating a positive relationship with food. Listen to learn 5 things that you can make when you are too lazy to cook. Items mentioned in this episode include: Eat Cheap Live Good Meal Plan Guide - use discount code ‘mybshow’ Cityline - Smoky Shakshuka EP 30: Meal planning for people who don’t like to cook Chickpea Mac n Cheese High Energy Breakfast Smoothie Trudy’s Book - Unbreakable Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	15 Apr 2024	EP 158: 5 Mistakes to Avoid When Managing Food Cravings	00:16:14
Do you ever find yourself craving certain types of food, especially when you are trying to stick to a healthy diet? You are not alone. Food cravings can be very difficult to manage, and if not handled properly, they can be a significant obstacle in achieving your health goals. In this week’s episode, we will explore the biggest mistakes people make with managing food cravings and provide some practical tips on how to handle them effectively. ----more---- Items mentioned in this episode include: Join the Swap it Don’t Stop it Challenge Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	15 Mar 2021	EP 49: How to Create A Purpose-Driven Healthy Life with Jaya Jaya Myra	00:24:38
Why do you get up in the morning? Why is having a sense of purpose important? In this episode we talk with Jaya Jaya Myra, internationally acclaimed author, TEDx & motivational speaker, TV personality and creator of the Well Method. Topics in this episode include: How a purpose-driven life impacts your mental and physical health Nutrition as the future of mental health care The importance of a daily routine on your overall well-being How to overcome obstacles associated with real personal growth and self healing How to create a fulfilled purpose driven healthy life Items mentioned in this episode: Jaya Jaya's website Jaya Jaya’s Book - The Soul of Purpose: A Step-By-Step Approach to Create A Purpose-Driven, Healthy Life Follow Jaya Jaya on Instagram FREE E-BOOK Stress Busting Foods Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	20 Jun 2022	EP 93: Creating Inner Harmony & Fulfilling Your Calling with Meghan Telpner	01:02:50
We are living in a time where resilience is low, tensions are high and patience is running low. After a turbulent two years you may also be questioning what you are truly called to do in this world and feel a need to feed that desire to serve more. That’s why I invited the founder of the Academy of Culinary Nutrition Meghan Telpner to the show to share a simple and life-changing technique that will allow you to achieve inner harmony in just 30 seconds. If you want to lower stress levels and be less reactive, and learn how to fulfill your calling in this world hit play to dive in! Items mentioned in this episode include: Meghan’s website: MeghanTelpner.com Follow Meghan on IG Learn more about the Academy of Culinary Nutrition Free Coherence Technique Class Creating Inner Harmony In 30 Seconds Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	29 Nov 2021	EP 65: The Malnourished Brain and Energy Fasting with Jas Moon	00:59:02
We live in a very rushed society and in a world where we are always on and always consuming Jas Moon joins the show this week to share how to nourish our brains our bodies through a concept called energy fasting. Jas explains what energy fasting is and why it’s important. This was a very fascinating episode where I learned some things about myself as well and the way in which I show up in the world and I’m sure you’ll learn a little bit more about yourself in this episode as well. Items mentioned in this episode include: Follow Jas Moon on Instagram Jas Moon Website Learn how to leave a review on iTunes Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	07 Feb 2022	EP 74: Foods That Improve Memory And Concentration	00:21:29
Welcome to the Mind Your Body Show this is culinary nutritionist Trudy Stone and I’m so grateful for you tuning into today. Food is the fuel that regulates your energy and mood, which can also significantly affect your memory and focus. Just like your car can’t run without fuel, your brain can’t run without the right fuel also. Food has the incredible ability to affect your memory, mental clarity, and focus, so the best place to start is what you put on your plate. So this topic actually comes from a question I got from one of you! So Marianna asked “What are the best foods for concentration and memory?” So that’s exactly what we’re going to talk about today. I’m going to share 5 of the best foods that will help to improve your memory and focus. Items mentioned in this episode: FREE guide - Foods that Soothe Trudy’s Book - Unbreakable Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel 3 key takeaways from this episode: You don’t need to remove carbs from your diet completely, you just need to be a bit smarter about the ones that you do eat. The quality of the carbs you eat matters. A high-sugar diet can lead to excess glucose in the brain, which studies have linked to memory impairment Approximately 90% of the American population is deficient in choline, a nutrient that is key for memory
	19 Oct 2020	29. Self-Care During A Pandemic	00:28:31
This pandemic could easily put us in a feeling of being overwhelmed, sluggish, unproductive, and uncertain. There’s a ton of things to take care of such as work, chores, homeschooling, errands, etc. Take a pause. Let this episode be the nudge for you to start taking care of yourself. I’ll give you self care tips and activities to help you during these times. Self-care is an investment, not only in your well-being but the well-being of your friends and family who surround you. Here’s a sneak peek of what’s in this episode: [3:30] If you have an unhealthy relationship with food during the pandemic, likely, you don’t know how awesome your body feels when you nourish it with the right food. [4:15] Why not base your food choices on how you want to feel? [4:34] Foods loaded with sugar often make you feel bloated, heavy, or sluggish. [8:04] Food has energy. It passes it to you whether good or bad. [10:57] Be easy on yourself. In time your body will start to crave those foods less which makes you feel good at the moment but make you feel yucky and guilty later. [15:14] When you continue to feed your mind with negative messages, your brain starts to adapt to the messages you’re feeding it. [15:38] To change your body, you need to change your narrative. [15:54] Shift yourself from a fixed mindset to a growth mindset. [17:45] Take multiple opportunities throughout the day to repeat your positive affirmations to yourself. [18:52] The most successful, grounded people on this planet have a specific morning routine that they follow every day. [19:18] Positive affirmations should be part of your morning routine to get your mind working for you each day. [19:47] Meditation is a self-care practice that nourishes you at the deepest level. It’s the time where you tune everything and everyone else out and reflect on your own mental and spiritual well-being. [20:47] Many of us are not taking that time to go inward, not taking time to have that stillness in our day. [21:45] Don’t knock it until you try it. [22:01] Exercise can have positive effects on both your mental and physical health. [22:34] Exercise is just as effective as anti-depressant pills in treating depression. [24:25] Just start. Just start to get some movement into your life. [25:13] If you don't schedule it, it doesn't happen. Links mentioned in this episode: Bare Essentials Free e-Book Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone LinkedIn Trudy Stone Pinterest
	17 Apr 2023	EP 123: Spring Reset: How To Make It Easier To Hit Your Health Goals This Spring	00:13:30
Spring is a season of renewal, and what better time to reset your health goals and start fresh? Whether you've fallen off track with your diet and exercise routine or you're just looking to make some positive changes, there are plenty of ways to make the most of the spring season and get back on track. In this episode we'll explore some tips and tricks to help you hit your health goals this Spring and beyond. Items mentioned in this episode: Join the waitlist for my upcoming challenge Infused water recipes Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	02 Jan 2024	EP 145: Weight Loss Over 40: Your Week by Week Plan	00:31:22
So you’re over 40 years old & you want to lose weight. In this episode unlock the secrets to sustainable weight loss after 40! In this eye-opening episode, we dive deep into the unique challenges and opportunities that come with midlife metabolism. Whether you're navigating hormonal changes or seeking renewed vitality, this episode is your week by week roadmap to age-defying wellness. Don't miss out on actionable insights that could transform your weight loss journey! ----more---- Items mentioned in this episode include: Join the Swap it Don’t Stop it Challenge before the price goes up! EP 88: Untoxicated: Living an Alcohol-Free Lifestyle with Jenn Kautsch EP 136: Beyond the Bottle: Empowering Busy Women to Thrive in Sobriety with Casey McGuire Davidson Follow Food Swap Foodie on Instagram! Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	25 Jan 2021	EP 42: Surviving a Brain Tumor and Eating Your Way Back to Health with Jamie Brown	00:58:14
What if you were told that you had a brain tumor? What would you do? My guest on this week’s episode Jamie Brown is a brain tumor survivor and tells his compelling story of courage and triumph. With over thirty five years in the Entertainment Business, Jamie has worked with some of the biggest celebrities in Hollywood. Such personalities like Chris Tucker, Eddie Murphy, and Michael Jackson top his A-list. In this inspirational episode Jamie and I chatted about his journey with healing from a rare tumour, and the many life lessons he learned along the way. We also talked about foods that have a low frequency that zap your energy and how people that are currently struggling with their health can get started today to achieve the results that they feel might be out of reach for them. In this episode Jamie and I chatted about: [1:01] The type of tumour that Jamie had is a very rare tumour only found in infants and children up to seven years of age. [5:16] Jamie's tumour has actually helped 2 million people worldwide. [6:12] Attending Physician Neurosurgeon Sanjay Gupta MD, along with a skilled team of medical doctors were instrumental in Jamie's remarkable recovery [6:12] How Jamie discovered he had a brain tumour [6:12] Jamie's out of body experience when he was deceased for 15 minutes. [17:57] The most important thing that I've learned in life is try. If you have not tried, you have not failed. [18:58] Jamie on the power of reading, and how reading saved his life. [18:58] Jamie's book I ate My Way Back to Health So Can You. [28:51] As a nutrition consultant the one thing Jamie suggests people do to improve their health [29:05] Food has one primary purpose. The purpose of food is to give you life. [31:42] The connection between the foods that we eat and those foods having life and those foods having energy [32:02] Everything in life has a frequency [33:57] With every bite, you're either fueling health, or you're fuelling disease, it's one or the other. [34:10] Benefits of an alkaline diet Jamie's Website Grab Jamie’s Book Follow Jamie on Instagram FREE E-book Bare Essentials The Magic of Thinking Big by David J. Schwartz Food and Healing: How What You Eat Determines Your Health, Your Well-Being, and the Quality of Your Life Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone LinkedIn Trudy Stone Pinterest Trudy Stone YouTube Channel
	25 May 2020	9. Addicted to sugar and junk food? Hyperpalatable foods and how they wreck your weight loss	00:25:07
Who doesn’t like sugar, right? Studies show that an average American consumes over 150lbs. in a year or 6 cups of sugar in one week. If you’ve ever wondered why this is happening, listen in as I share with you what the difference between palatable and hyper-palatable is, and what makes you crave certain foods like pizza, pastries, ice cream, and chocolate. Technology plays a big factor especially in today’s food choices but it’s not something you can’t do something about. Don’t be too hard on yourself. Once you understand how your food is processed, you’ll discover how little steps can help you closer to your weight loss goals. [2:49] Food scientists hi-jack your taste buds by actually calculating the bliss point of sugary foods and beverages so that you get hooked. [4:33] Science of food addiction is clearer now, than ever before. [5:15] When this pleasure sensor is activated, it makes us feel good. It actually drives out to seek out more of that feeling. [9:26] Research indicates that chocolate is the most frequently craved food among women. [10:08] That’s a habit-forming drug called, Theobromine. It’s a mild stimulant on its own. But when added it’s added to something that’s already highly addictive like chocolate, it puts many of us over the edge. [10:15] This is why I’m very particular as to where I purchase my chocolate from. [11:55] Our current food system is less than a century old and not nearly enough time for humans to genetically adapt to the radical changes that occurred. [12:10] Many researchers believe that this evolutionary mismatch is why we suffer from a high rate of lifestyle-related disorders such as heart disease, diabetes, and obesity. [13:10] Rather than getting fat from meat and whole foods, dairy, and nuts, we now get them mechanically from oils that are cheap and convenient. [13:31] Which one is the enemy? Is it too much sugar or too much fat? [14:08] Technology has allowed us to create foods that are far more seductive than those that occur in nature. [14:25] It was just an unfortunate side effect of the race to make money. [14:36] About $8.8B was spent on ads for unhealthiest offerings. [16:18] How can we fight this instinctive force that makes us eat too much? [17:45] They feel like they don’t have enough will power. The key is to control your food cues in your personal environment. [18:55] Try to avoid foods that have this combination. [21:34} Put those healthy foods within reach. Links from today’s episode: Visit the show notes here for more: trudyestone.com/9 For more healthy living content daily, connect with me on social media Instagram: www.instagram.com/trudyestone/ Facebook: www.facebook.com/trudyestone What type of dieter are you? Take the FREE quiz! → trudyestone.com/quiz Learn how to lose weight permanently in my Mind Your Body Program: mindyourbodyprogram.com/ Website: trudyestone.com/
	04 Jul 2022	EP 95: How to Deal with Food Pushers & Summer BBQs ENCORE	00:13:46
During the summer, food temptations are everywhere...and then there are family and friends who lovingly give you food that may not be in line with your health goals. It ’IS possible to survive the summer without sabotaging your health goals. And hey, remember that if you aren’t successful the first time, you can always try again. In this encore episode, I share 5 survival tips that will help you stay in control of your health, what goes on your plate and what goes in your mouth. Tips that are easy, achievable and certainly doable to help you stay on track. Items mentioned in this episode include: Check out Trudy's Book Unbreakable! Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	24 Jan 2022	EP 72: Foods to Beat the Winter Blues	00:18:24
Feeling down lately? The winter blues are very common, with many of us experiencing a mood shift during the colder, darker days of winter. You may find yourself feeling more lethargic and down overall. Our brain cells depend on certain nutrients and when we don’t get them we don’t function as well. The foods we choose to eat are incredibly important to our brain health and mood. So what can you eat to help give your mood a boost? In this week’s episode I dive into 5 foods you should be adding to your diet daily to boost your mood… 3 Key Takeaways: Food impacts your mental health and needs to be part of the equation when you choose what to eat. Stress and depression burns out the B Vitamins in your body, Vitamin B6 in particular helps manufacture neurotransmitters, such as serotonin, which aids in the body’s ability to cope with depression, stress and anxiety. Research shows that people diagnosed with depression tend to have lower levels of omega 3s in their blood Items mentioned in this episode: FREE guide - Foods that Soothe Sweet Potato Carrot Lentil Soup Blueberry Coconut Chia Seed Parfait Mediterranean Salmon Bake Mental health Support Canada Mental health Support USA Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	01 Nov 2021	EP 61: 5 Ways to Cope with Seasonal Affective Disorder (encore)	00:17:10
Are you one of the 20 million people who dreads the fall? Seasonal Affective Disorder feels like the start of a long and dreary season especially those who live further north and experience the shortening of daylight. It’s important to know what the symptoms of SAD are, and that there are ways to cope with it. I’ll share with you five ways to help you get through it in this week’s episode. Here’s a sneak peek of what’s in this episode: Each year, people who suffer from SAD often have a hard time getting to sleep, difficulty waking up in the morning, low energy, increased appetite especially for sweets and salty food. They also experience weight gain, poor concentration, brain fog, tendency to isolate, low mood, etc. SAD is linked to lack of light. It's believed that Vitamin D deficiency as well as the lack of sunlight combined to produce disruptions in your brain Eat and supplement with serotonin in mind. Links mentioned in this episode: FREE E-book - Foods That Soothe Center For Environmental Therapeutics (CET) Using Your Lightbox (CET) Choosing a light therapy box (Mayo Clinic) Episode 31: Why Are More Black Americans Dying of COVID-19? Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone LinkedIn Trudy Stone Pinterest Trudy Stone YouTube Channel
	22 May 2023	EP 128: The Mirror Within: Unlocking Mental Health Through Self-Connection with Tiffany Hall	00:30:24
In a world that often demands our attention and energy to be directed outwardly, it's crucial to remember the importance of cultivating a positive relationship with ourselves. Tiffany Hall, a licensed psychotherapist joins us on the show this week for a thought-provoking discussion about the profound impact that self-connection has on our mental well-being. Listen now to discover how embracing self-awareness and developing a genuine connection with yourself can unlock transformative changes in your mental health and how prioritizing self-care practices can nurture emotional resilience and promote a deeper sense of self-worth. Items mentioned in this episode: Tiffany's Website: www.themendingspacetherapy.com Tiffany's program: www.blackgirlhealingacademy.com Tiffany on IG: https://www.instagram.com/thisistiffanyrenae/ Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	10 Oct 2022	EP 101: Kicking Your Sugar Habit with Danielle Daem	00:57:21
Wish you could kick that sugar habit? Our guest this week Danielle Daem shares the underlying pieces why you can’t stop eating sugar and how to step back into your power so that you can feel more in control around sugar. If you’ve ever felt guilty for eating sugar or blame yourself when you can’t stop eating it this episode is a must listen! Items mentioned in this episode: Follow Danielle on IG: https://www.instagram.com/danielledaem/ Danielle’s website: https://danielledaem.com/ Join Danielle's free workshop: https://danielle-daem.mykajabi.com/stress-eating-series Follow Danielle on FB: https://www.facebook.com/danielledaemcoaching Follow Danielle on YouTube: https://www.youtube.com/channel/UCLCqU7XE_KU1xPmjkpZyGPA Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	04 Mar 2024	EP 154: Breaking the Burnout Cycle & The Healing Power of a 'Hooky Day with Erayna Sargent	00:42:25
Feeling overwhelmed and on the verge of burnout? Join us as we chat with Erayna Sargent, a burnout relief specialist and mental wellness champion. Erayna is the founder of Hooky Wellness® and the creator of the Navigating Burnout™ program. In this episode, you'll discover practical, actionable tips to: Reduce stress and anxiety in your daily life Identify the signs of burnout before it takes hold Erayna has empowered thousands of professionals from companies like Google, Deloitte, and Microsoft to help their employees find balance and achieve their full potential. Now, she's here to share her expertise with you. Listen in and take control of your well-being! ----more---- Grab Erayna’s new book Go L#ve Yourself Erayna’s Websites: https://www.eraynasargent.com/ https://www.hookywellness.com/ Follow Erayna on Instagram Follow and Connect with Erayna on LinkedIn Quick self-assessment for burnout Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	15 Jun 2020	11. 5 Sneaky Habit Triggers that Derail Your Weight Loss	00:20:54
If you sometimes feel down because you gave in to cravings despite your strong will to lose weight, I’ll explain to you the 5 sneaky habit triggers that’s derailing your weight loss journey. Habit triggers could easily sway your behaviour if you’re not aware of how and why they happen. So today I’ll share with you on how you replace bad habits and how you can easily train your brain into doing more good habits without much effort. [2:01] Knowing your triggers is a big part of behavioural change that will help you to lose weight. [2:18] This is foundational information to understand how your habit triggers may be working against you and your weight loss efforts. [2:26] So to change your unhealthy eating habits, you need to understand exactly how habits are formed. [2:36] You’ll have the power to create any habit you want. [3:31] The researchers noticed that the mice who had an injured basal ganglia developed problems on how to run through mazes. [4:50] The basal ganglia was where habits were stored, even while the rest of the brain was turned off. The MIT researchers discovered a neurological or habit loop at the core of every habit. [5:02] This loop consists of three parts: a cue, aka trigger, a routine and reward. [6:22] Unfortunately, your brain doesn’t recognize a good habit from a bad one. Anything that you do repeatedly, will just get shuffled to that squishy tissue otherwise known as the basal ganglia. [6:42] It is still possible to change your habits. [7:20] There are five common habit triggers that may be tanking your weight loss efforts. [7:59] The first habit trigger is time. [8:22] The next time that craving hits, ask yourself how you’re feeling at that moment. In most cases, your habits are an indication of how you feel at that moment. Whether it’s boredom, stress, anxiety, loneliness. [8:43] We don’t break bad habits, we replace them. [8:47] The second habit trigger is location or environment. [9:47] Environment or location, is the most explosive trigger of mindless habits. [9:56] Grabbing a cookie when I sat down to watch my favourite tv show at night was a mindless habit. [10:04 ] Your habits and behaviours are simply a response to your environment. [10:35] Having health-promoting ingredients in an organized kitchen remove will power from the equation and take the stress out of staying on track with your health and wellness goals. [10:52] If you can see it, you’ll be more likely to eat it. [11:23] Put healthy food within reach. [12:23] Get rid of the clutter. How guilty are you of having food overflowing on your countertops? [13:05] The third habit trigger is people. [13:35] If a friend of yours gains weight, then your risk of gaining weight increases by 57%. It’s important to surround yourself with people who either have the habits you want or who also have a desire to improve their habits. [13:51] Groups provide two very important things. Accountability and belief. [14:11] The more positive reinforcement and support you surround yourself with, the easier it will be to make difficult changes and change your habit. [15:01] The fourth habit trigger is a preceding event. [15:25] Habit stacking is one of the most powerful ways to build new habits without relying on will power. [15:52] Small wins build momentum because they’re easy to remember and complete. [16:15] This powerful technique not only makes the behaviour memorable but it cements your new habit to an existing trigger. [18:20] If you want to be good at something or at least be consistent at it like eating healthier, why would you rely on motivation? [18:33] The trigger for that new habit you’re trying to create is a crucial part of forming new or better eating habits. [19:29] Ever since I’ve been doing that, I never missed a dose. [19:40] The habit trigger number five is the emotional state. [19:58] Emotional state is a common and dangerous trigger for bad habits. Links Trudy’s Book Unbreakable Trudy Stone Website Trudy Stone Facebook Trudy Stone Pinterest Trudy Stone Instagram Trudy Stone Twitter
	31 Aug 2020	22. Why You’re Not Losing Weight Despite Doing Everything Right	00:19:33
Have you tried all the possible ways to lose weight, but you feel like nothing is working? Maybe you're tired and at the brink of giving up. Each time you weigh yourself, nothing has changed, or worse, you gained a whole lot more. You did all the diets and exercises you found online, but they just aren't working for you. So you ask yourself, "what have I been doing wrong?.” In this episode, I'll discuss four mistakes you might be doing, which keeps you from losing weight. Yes, you eat healthily and exercise regularly, but they may not be enough. I'll explain why you should also be optimistic during the process and why you should align your thinking patterns with positivity. Here’s a sneak peek of what’s in this episode: [2:00] This year has been a bit of a strange one. So if you haven’t hit your goal yet, don’t be too hard on yourself. Because I can guarantee that you, like everybody else, is just trying to figure out how to navigate this “new norm” that we’re in. [2:39] It all starts with the question, “why?”. To be successful at losing weight, you need to understand your “Why?”. [3:12] I will do whatever it takes to overcome temptation, quitting, and making excuses. [3:51] Whatever your vice is, ask yourself, “How will eating this make me feel about myself?”. I want you to do this each time you’re about to give in to a craving or are faced with temptation. [4:06] You do want to make sure that what you’re eating is aligned with your “Why?”. Because when you fall out of alignment with what you say you want, but you do, that’s what starts to erode your self-confidence. [4:36] Being able to strongly align and stay committed to your “Why?” at losing weight will allow you to dust off your shoulders and get back into the saddle. [5:51] If you just keep digging deeper and deeper, it’s going to allow you to get to the root of why it is you that you want to lose weight. [7:35] Multiple studies show that gradually adopting healthy eating habits will lead to sustainable weight-loss. [8:04] The group focused on habit formation, not only were they able to keep the weight off longer, but they also lost up to 5% more bodyweight overall. [9:00] When we start getting those winds under our belt, it gives us momentum, then we don’t have to worry about relying on willpower and motivation. [9:12] Habits help you to conserve brain power and self-control. [9:38] If you’re not happy with the results you’re getting or not getting, you need to look at your habits. [12:08] Having this mini accountability group and knowing that someone was looking out for me and had my back was key to attending that class each week. [12:44] Pay close attention to the language that you use. Instead of thinking of all the things that could go wrong, think of all the things that could go right. [13:01] Finding someone to keep you accountable is also helpful for feedback and reinforcement. [13:23] Outside feedback can also help you to keep your expectations ambitious but realistic. [14:43] Your beliefs are changeable. [15:03] What you believe is nothing more than an agreement that you made with yourself about your reality. So to change it, all you have to do is to change that agreement. [15:22] It’s vital that you take an honest look at your core beliefs and determine if they truly match your health and weight-loss goals. [15:46] If you’re open to the idea that your body can transform and heal, you’ll allow your brain and body to transform at the biochemical level. [16:04] It’s essential to focus not just on behavior, but also on your perception of your ability to make the changes you want. [16:30] If you’re looking to improve your sense that you can do it, it can also help to look for people in similar circumstances. [16:44] One of the most common barriers to success for most people is that they don’t know how to work with their minds. [16:51] Cognitive distortions are negative thoughts that cause individuals to perceive reality inaccurately. It’s a way in which your mind bends the facts to keep you locked in a negative state of mind. [17:41] The first step to effective and long-term weight-loss is to address not just your eating but rather to address your mind and why you eat the way that you do. Quotes: Weight-loss is a journey. People who successfully achieved weight-loss didn’t try to change everything all at once. They mastered one new skill then layered on another. You are the sum of your habits. Links mentioned in this episode: Join The Shed & Shred Bootcamp Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone LinkedIn Trudy Stone Pinterest Trudy Email Read more about healthy habits from my book! Buy it here.
	17 Oct 2022	EP 102: Escaping The Diet Culture & Healing Your Relationship With Food With Miranda Lee	00:41:30
Is it possible to still eat what you like and hit your fitness goals? My guest this week Miranda Lee says yes! believes that healing your relationship with yourself and food will bring you much more peace and happiness than dieting ever could. Miranda believes that it's totally possible to eat the foods you love, prioritize your mental health, and still reach your health and fitness goals. Hit listen now to listen as Miranda shares how you can ditch diet culture and finally heal your relationship with food. Items mentioned in this episode: Follow Miranda on IG: instagram.com/thisismirandalee Miranda's website: thisismirandalee.com Join Miranda's Empowerment Community: bit.ly/mirandaleefb Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	29 Jan 2024	EP 149: Natural Detox Strategies for Healthy Weight	00:13:00
Ever wonder what the best detox foods are for cleansing and weight loss? Listen up because I’m breaking down the 5 best detox foods that have natural detoxing properties to help cleanse your body for weight loss or every day health, and how you can add them to your next meal. ----more---- Items mentioned in this episode include: Beet Energy Drink Sweet n Sexy Pink Quinoa Salad Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	25 Sep 2023	EP 132: From Chaos to Confidence: Overcoming 10 Common Meal Planning Hurdles	00:20:24
In today's fast-paced world, maintaining a healthy diet can be challenging. Busy schedules, unexpected events, and the temptation of convenient but unhealthy food options often lead us astray from our meal planning goals. However, the good news is that it's never too late to get back on track with your meal planning and make healthier choices. In today’s episode, we'll explore 10 common meal planning roadblocks you might be experiencing and effective strategies to help you regain control of your nutrition and establish consistent, healthy eating habits. Items mentioned in this episode: FREE TOOLKIT! Take the stress out of meal prep EP 30: Easy Plant Based Meal Prep EP 79: How to Eat Healthy on a Budge Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	20 Nov 2023	EP 140: The Blueprint to a Longer Life: Decoding the Secrets of Blue Zones	00:22:10
Want to feel younger than you actually are? Blue Zones hold the secrets to remarkable health, vitality and longevity. Now, you might be wondering, what exactly are Blue Zones? Well, they're not mystical places or hidden paradises. Blue Zones are regions where people live significantly longer than the global average, often surpassing the age of 100 with remarkable frequency. Join me in this episode as we embark on a journey to uncover the lifestyles, habits, and community practices that contribute to the longevity of these extraordinary places. ----more---- Items mentioned in this episode include: Live to 100: Secrets of the Blue Zones on Netflix EP 139: The Secret Path to a Sharper Brain & Mental Resilience Grab Trudy’s Book Unbreakable Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	06 Jun 2022	Ep 91: Summer Weight Loss Tips	00:15:10
So we’re heading into summer and I know that you’re probably thinking about getting in shape and perhaps shed a pound or two. Last week I talked about some healthy habit hacks that you can squeeze into your busy life so if you missed it go back and check that out. This week I want to share some summer weight loss tips that you should consider to get that bod ready for summer. Items mentioned in this episode include: FREE DOWNLOAD 7 Ways to Melt Your Muffin Top 3 Weight Loss Smoothies Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	27 Feb 2023	EP 118: Building Resilience: Black Health and the Importance of Mental and Emotional Wellness	00:23:35
This is the last week of BHM and so I wanted to take the opportunity to highlight and celebrate powerful black voices that have been on the podcast. In this special compilation episode you’ll hear from Leticia Ama Deawuo, Dr Ian Smith, Chrissy King, Danny Stone, Kym Niles, me. Some of the topics we discuss are racism in the food industry, racism in the wellness industry, the importance of mental health in the Black community and how COVID is affecting more Blacks than any other group. Guest order list: Chrissy King \| Stereotype is a Public Health Issues Martine Lopez \| Challenging Mental Health Stigma In The Black Community Coach Lovemore \| Living and Loving More Tiffany Hall \| Overcoming People Pleasing Behaviours Trudy Stone \| Caribbean superfoods Danny Stone \| Unlock your inner champion Items mentioned in this episode TED Talk How racism makes us sick Check out Trudy's book Unbreakable Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	04 Dec 2023	EP 142: Navigating the Holidays: Stress Coping Tips for a Healthy Season	00:14:50
Feeling the holiday stress creeping in? Wondering how to maintain a healthy balance amidst the festive chaos? Dive into this week’s episode to discover practical tips to navigate the holiday season, alleviate stress, and ensure a healthier, happier celebration. Don't let the season's hustle and bustle get the best of you – listen not to learn how to navigate the holidays with less stress, more resilience and more joy! ----more---- Items mentioned in this episode include: Join the Swap it Don’t Stop it Challenge before the price goes up! EP 92: Get Out of Your Own Way and Stop People Pleasing with Tiffany Hall Follow Food Swap Foodie on Instagram! Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	23 May 2022	EP 89: Keeping Your Space And Mind Clutter-Free With Ysabelle Allard	00:39:21
Keeping your space clutter-free can cause a lot of frustration in our lives. My guest this week Ysabelle Allard shares how to work through all the stuff in your space and the stress of organizing it, as well as the health and wellness benefits to decluttering and organizing your home. By the end of this episode you’ll be ready to tackle that messy closet or drawer with simple practical solutions that you can implement right away. Items mentioned in this episode include: Ysabelle's website: tidymystuff.ca Follow Ysabelle on IG: @tidymystuff Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	16 Oct 2023	EP 135: How to Add Excitement to Healthy Eating	00:14:45
Are you struggling with a lack of variety in your healthy eating journey? Well, let me tell you something - that's just a misconception! In fact, embracing healthy choices can bring even more enjoyment to your meals. In this week’s episode, we will discuss how you can have a fresh perspective on healthy eating and how to turn each meal into a delightful and flavorful experience, making healthy eating an enjoyable and sustainable part of your life. Tune in now and embark on this flavorful journey with us! ----more---- Items mentioned in this episode include: Free guide! Find relief from stress with these foods! EP 132: From Chaos to Confidence: Overcoming 10 Common Meal Planning Hurdles EP 133: Autumn Stress Relief: Strategies for a Tranquil Season Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	22 Jun 2020	12. How Stress Affects Your Weight	00:29:22
Oftentimes, people put aside their self-care routine because of the demands from work, family, and friends. Moreover, with the world’s situation right now, it’s okay to feel stressed and anxious but you should know when your body has had enough of it. Remember, your body still needs self-care and the proper nutrients for it to stay healthy. In this episode, I’m going to be sharing the ways that stress damages your body as well as the nutrients that get depleted when you’re stressed. Assess yourself if you’re abusing your body because of the unhealthy habits that you have in your lifestyle. I want you to be able to understand and empower yourself with healthy habits. There is A LOT going on in the world today which may have you feeling anxious and/or stressed. If so that’s totally normal. The World Health Organization has called stress ‘the health epidemic of the twenty- first century’. Up to 80% of all doctors visits are thought to be related to stress – 80%! Stress can have devastating long-term consequences for your health as well as your weight loss efforts. In this episode we’ll cover some of the major ways that stress damages your health and your weight loss efforts and what you can do about it. [1:45] Stress is something that if left unchecked, can have serious and detrimental effects on your health. [2:00] The World Health Organization has called stress the health epidemic of the 21st century. [2:40] When we eat things like white flour, sugar, and fried food, all these comfort foods that we reach for when we're stressed, we actually increase inflammation and stress hormonal production. [3:55] Our bodies are not designed to be in a constant state of stress yet this is what most people experience each and every day. [4:50] Micro Stress Doses are individual portions of stress, whether it's from the tech in your life, like always being on your phone or your computer, or standard stressors from being a husband, a wife, or an employee. [7:08] When your ecosystem of information decides that you're in danger, it switches you out of a thriving state and puts you into a stress state. [7:37] When the body receives information that we're in danger, the sympathetic branch releases the hormones adrenaline and noradrenaline. This sends signals to the rest of the body to actively change its function. [8:21] Stress, whether it's physical or emotional, is detected by a part of the brain called the hypothalamus. It releases a hormone that sends a stress signal to another part of the brain, the pituitary gland, which in turn releases a hormone to send the signal all the way down to your adrenal glands then releases a hormone called cortisol. Cortisol alone, with hormones adrenaline and noradrenaline, are your body's primary stress response hormones. They put you in a fight-or-flight state so that you're prime to deal with danger. [9:36] Increased cortisol leads to more stomach fat. [11:18] According to studies, 75% of overeating is caused by emotions. [11:42] Women who have low levels of serotonin are more prone to anxiety, depression, and binge eating. [12:17] If you have too little dopamine in your system, you'll tend to feel unmotivated, lethargic, unfocused, and maybe even feeling depressed. [13:43] You have acute stress which is short-term. That's like rushing to meet a work deadline or maybe being a fender-bender and you kind of have to spring into action. It can also be something exciting and thrilling. Now sometimes, this type of short-lived stress can be good because it creates motivation. [14:22] Chronic or long-term stress is the result of a situation that hasn't been resolved. It could be abuse or another type of traumatic event that happened maybe in your childhood that you've carried into adulthood. [15:13] The worst part of chronic stress is that people get used to it. They completely forget that it's there because it just becomes part of them. [16:18] Nutrients that can not be restored in the first place are vulnerable. This is typically your water-soluble vitamins and certain minerals that come to mind. [17:44] Low magnesium levels are associated with depression, anxiety, bipolar disorder, and schizophrenia even. [19:13] A 2013 study found that taking higher amounts of magnesium helps better control insulin and glucose blood levels. [20:12] Iron is an extremely important mineral in your body as you need it to make oxygen-carrying red blood cells. [22:01] If your iron levels are low, the body can't oxidize fat as fast as they should, thereby slowing down your ability to lose weight. [23:19] Vitamin C is a multi-talented nutrient that's involved with a wide variety of functions throughout your body. [25:00] Low blood levels of Vitamin C have been linked to higher amounts of belly fat. [26:00] B Vitamins can refer to a range of B-complex vitamins that perform a variety of roles throughout your body, from supporting your nervous system to helping your body absorb the energy from your food properly. They can even help your body produce feel-good neurotransmitters. [27:28] Vitamin B-12 is important for communication between brain cells and also to engage the action of our neurotransmitters. [27:41] The best source of Vitamin B-12 is animal sources. [28:09] Learn how to build a stress management habit. This can include meditation as soon as you wake up or before you go to sleep. [28:38] Remember, stress is always going to be there, but what makes all the difference is how you choose to handle it. Links Trudy Stone Website Trudy Stone Facebook Trudy Stone Pinterest Trudy Stone Instagram Trudy Stone Twitter Episode 5 - How to Optimize Your Gut for Weight Loss Episode 7 - How To Avoid Weight Gain During COVID-19 Magnesium Recipes
	13 Dec 2021	EP 67: Losing 80lbs through Meditation with with Stephanie Wagner	00:43:04
Can meditation actually accelerate your weight loss? Stephanie Wagner, Trainer & Program Specialist at Healthy Minds Innovations joins the show this week to share her health journey and how meditation helped her to lose 80lbs. If you're curious about mediation and where to start she also shared tips on how to squeeze in meditation when you’re short on time and how meditation can help you to navigate all of the stressors we face during the holiday season. Items mentioned in this episode: Healthy Minds App Use code: MINDYOURBODY for 10% off the Jumpstart Meditation Challenge registration price Healthy Minds Innovations Website Follow Healthy Minds on Instagram Minimize Holiday Weight Gain with my FREE Holiday Smoothies Guide Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	22 Nov 2021	EP 64: Why You Struggle to Eat Healthy	00:12:35
This week I’m doing something a little different and I’m taking an audience question from you! This week’s audience question is: Why do I struggle so much with eating healthier? I've been struggling with eating healthy and sticking to it. I just want to get back on track and stay there. Please help me. Listen to learn what you struggle to eat healthy and what you can start doing today to move you in the direction of your health goals. Takeaways: 1) Your choices with food are built on your identity as an eater 2) Your identity could be holding you back from achieving your health goals 3) Your current behaviors are simply a reflection of your current identity 4) The more evidence you have for a belief is the more strongly you’ll believe it 5) There are 3 layers of behaviour change Items mentioned in this episode include: Listener Survey \| Please complete! Learn how to leave a review on iTunes Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	29 May 2023	EP 129: The Benefits of Cooking Therapy for Mental Health	00:15:59
We eat when we are happy and we soothe our woes with food when we are sad but did you know that cooking can also serve as a powerful form of therapy? Cooking therapy, also known as culinary therapy, is gaining recognition as an effective way to promote mental, emotional, and even physical well-being. Listen now to discover the benefits of cooking therapy and how it can help to calm your mind and relieve stress…even if you don’t enjoy cooking! Items mentioned in this episode: EP 60: Best Vitamins and Food For Mental Health Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	04 Jan 2021	EP 39: 5 Keys to a Successful Weight Loss Plan	00:27:39
I know that many of us are glad that 2020 is over and see 2021 as a fresh new beginning. One of those new beginnings for most people is a new diet. If you're starting a new healthy eating plan to lose weight, you need to listen to this first. There are 4 keys to a successful weight loss plan that I’m going to be sharing with you today. You’ll be happy to know that none of them require weighing your food or counting macros! [0:00] Most of us struggle with weight loss because of our mental chatter. Now we all have beliefs about ourselves, whether we know it or not. And we're making choices each and every day based on those beliefs. Your mindset can either gives you the momentum and the motivation you need or it can be your worst critic that sabotages your success. [5:11] If you have trouble with how to get motivated, or how to be motivated, it could have nothing to do with your drive. Instead, it could actually be that you have the wrong goal, or not emotionally connected to your goal, or you haven't defined your goal well enough. [7:45] If you struggle with motivation, it's likely that you're experiencing some inner blocks that prevent you from the clarity you need to get motivated. [10:48] We get so caught up in these quick results, not realizing that the process routines and habits towards achieving these goals are more important. [12:09] Most people obsess over breaking bad habits, when the focus should be on replacing bad habits. Dream big, but start small, small things done consistently, every day over time will eventually develop into habits that will help you to achieve your goal. [13:34] The Mediterranean diet was also voted the best overall diet in 2019, as well as 2020. [14:12] The brain also determines why how and where body fat is stored. Your brain also drives your metabolism, your hunger, your food choices, your motivation to exercise or not, and hormone production. So it really is important to nourish your brain and your body so that it's easier for you to lose weight. ]15:00] Many people believe that they could improve their lives, if only they had more of that magical power known as willpower. [17:05] There are a couple of things you can do to start to change your behaviour around food so that you no longer struggle with willpower. [21:10] Finding someone to keep you accountable is also helpful for feedback and reinforcement. [22:23] So if you've been frustrated with trying to make healthy changes, or lose weight to no avail for months, and maybe because your weight loss plan isn't sustainable. [22:48] Chronic yo yo dieting you know to fit into a dress for a special occasion or bikini for a vacation that completely burns your metabolism out. [25:00] If you happen to be listening to this episode when it gets released on January 4, I definitely want to make sure that you don't miss out on this opportunity to save money and to shed and shred your old beliefs and shred that weight with my Shed and Shred Program. Links mentioned in this episode: Shed and Shred Program Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone LinkedIn Trudy Stone Pinterest Trudy Stone YouTube Channel
	30 Apr 2020	5. How to Optimize Your Gut For Weight Loss	00:17:01
You’ve probably heard about taking care of your gut health for some time now. Let me help you understand why and how this could help out with weight loss too and your overall health. We’ll dive into some quick scientific concepts and also share with you how you can apply them to your daily food consumption. You’ll be surprised how some of your favorite food sources might actually be helping feed good gut bacteria. [1:04] Having a lot of bad bugs hanging in your gut has been linked to many problems including diabetes, depression, cancer, heart disease, fibromyalgia, eczema, asthma, and obesity. [1:48] Your gut sends messages to your brain and your brain sends messages to your gut. [2:05] Researchers are finding that alterations in the gut microbes can actually influence the risk of brain disorders such as anxiety, depression, autism, and even dementia. [5:01] A study in 292 people found that those who were overweight had lower gut bacteria diversity and higher levels of C-Reactive Protein and inflammatory marker on the blood. [10:23] Your gut bacteria can produce chemicals that can help you make you feel full. And by affecting your appetite, gut bacteria may play a role in your weight. [11:25] A diet high in sugar can stimulate the growth in unhealthy bacteria in the gut which may contribute to weight gain and other chronic health disorders. [11:55] Lack of sleep and chronic stress both contribute to gut imbalance. [12:35] Fruits and vegetables contain many different fibers that are good for gut bacteria. Eating an assortment of plant-based food can improve gut bacteria diversity which is linked to a healthy weight. [12:52] Nuts and seeds contain a lot of fiber and healthy fat which helps support the growth of healthy bacteria in the gut. [13:28] The polyphenols in food like red wine, green tea, and dark chocolate can’t be digested alone but broken down by beneficial gut bacteria which promotes the growth of good bacteria. [13:40] Probiotics may help restore healthy gut bacteria after an illness or a course of antibiotics and may even aid weight loss. [14:45] Another study reported a milk drink containing a probiotic called lactobacillus for three weeks improved mood in people who had the lowest mood before the treatment. [15:09] Prebiotics don’t break down on the small intestine, instead, they reach the colon where they feed your healthy gut bacteria. [16:00] Beyond the numerous benefits like reducing inflammation which we know is key for weight loss, studies have found that Omega 3 Fatty Acids can support healthy gut flora. Links Trudy Stone Website Trudy Stone Facebook Trudy Stone Pinterest Trudy Stone Instagram Trudy Stone Twitter What type of dieter are you? Take the quiz! → trudyestone.com/quiz
	26 Feb 2024	EP 153: Tropical Treasures: The Top Caribbean Superfoods for Vibrant Health	00:16:52
To mark Black History Month this February, I thought it would be fun to share the benefits of some of the Caribbean’s most popular foods. The Caribbean has much more to offer than just a warm and sunny vacation escape. Some of the foods in the Caribbean are overflowing with an abundance of nutrients, minerals and antioxidants which makes them overlooked when we think about superfoods to boost our health. In this episode, I share 6 Caribbean superfoods that you may want to add to your diet. ----more---- Items mentioned in this episode include: Ep 26: The Truth About Habits and Willpower Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone LinkedIn Trudy Stone Pinterest Trudy Stone YouTube Channel
	22 Feb 2021	EP 46: Amplifying Black Voices and How to Show Up for Your Health	00:29:40
This is the last week of BHM and so I wanted to take the opportunity to highlight and celebrate powerful black voices that have been on the podcast. In this special compilation episode you’ll hear from Leticia Ama Deawuo, Dr Ian Smith, Chrissy King, Danny Stone, Kym Niles, and myself. Some of the topics we discuss are racism in the food industry, racism in the wellness industry, the importance of mental health in the Black community and how COVID is affecting more Blacks than any other group. Here’s a sneak peek of what’s in this episode: [5:40] Chrissy King - why it’s important for people of colour to see themselves represented in fitness spaces and the impact of racism on health. [6:44] Dr. Ian Smith - why intermittent fasting works and the benefits it has on your body [9:44] Martine Lopez - the root of mental health stigma among black people and why the black community needs more mental health resources and the importance of the language we use [14:01] Danny Stone - one of the major stresses in people’s lives that he sees as a coach and how to monetize your passion [17:40] Kym Niles - the barriers that Black women face when working out [22:15] Leticia Ama Deawuo - food deserts and how where you live, and the type of income you have has a direct impact on your health and your overall well-being [26:15] Trudy Stone (me) - a key vitamin most Black people are deficient in and some things that you may want to consider that may help to protect you against viruses and support your immune system Links mentioned in this episode: Ep 41 - Fitness, Mindset & Racism In The Wellness Industry With Chrissy King Ep 10 - How Intermittent Fasting Works For Weight Loss With Dr. Ian Smith M.D Ep 19 - Challenging Mental Health Stigma In The Black Community With Martine Lopez Ep 27 - The Power Of Passion In Health And Healing With Danny Stone Ep 17 - The Black Woman And The Stigma Around Fitness With Kym Niles Ep 16 Black Health Matters Too: Racism in the Food System with Leticia Ama Deawuo Ep 31 Why Are More Black Americans Dying Of Covid-19 With Trudy Stone FREE Meal Planning Toolkit Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	30 Nov 2020	EP 35: Why Stress is Actually Good For You	00:19:29
We’re more stressed than ever before, but stress itself is not the problem. It’s how we relate to stress. The stress response is critical to our survival. Too much stress is toxic, but a little can actually make you stronger. In this episode, I share six healthy short term responses to stress and six long term harmful effects of stress, and what you can do to cope. Here’s a sneak peek of what’s in this episode: [00:43] We don’t have to react to each stimulus. [3:25] Nearly half of all Americans are anxious about the possibility of getting sick, with more than 1/3 saying that Coronavirus has a serious impact on their mental health. [04:36] Too much stress is toxic, but a little can actually make you stronger. [4:49] Increase in insulin in the short term means that your body won’t store any sugar in your liver and muscle cells. It will result in having more sugar staying in your bloodstream, which means that more will be available for the brain. [5:21] In the short term, your body’s resources are directed at making the stress hormone cortisol to help deal with the immediate threat at the expense of sex hormones. [5:59] In the short term, the body’s resources are directed away from digestion because it’s a non-survival function at that moment. [6:24 ] In the short term, small amounts of cortisol improve your brain function in a short, stressful situation. [7:18] When we’re in a thrive state, our logical brain is in control, and we can make sensible decisions. [7:30] The more frequently you feel stressed, the more powerful your emotional brain will become, making you more anxious. [8:05] When you ruminate on sadness and negativity, it reinforces a sense of sadness and negativity. [8:08] If you cultivate compassion, joy, and inner freedom, then you build up resilience and face life with more confidence. [9:32] In the long term, inflammation that becomes chronic and unresolved, increases your risk of most chronic diseases. [10:49] The countries with the highest intake of sugar also have the highest rate of depression. [11:05] Depression is inflammation in the brain. [13:41] The space between the stimulus and the response is like a giant pause button. [14:40] Breathe in for a count of four, hold it for a count of four, and then exhale for a count of seven. Links mentioned in this episode: Join the Rise and Thrive Retreat! Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone LinkedIn Trudy Stone Pinterest Trudy Stone YouTube Channel
	09 May 2022	EP 87: Busting Through Stress and Burnout for Weight Loss with Dr Deanna Rose	00:49:26
Is there a connection between stress and weight gain? My guest this week Dr Deanna Rose joins the podcast this week to share why she thinks stress is underrated and why it’s affecting your ability to lose weight. She also shares the progression of burnout, preventative measures you can take, and how to avoid it before it’s too late. If you’re a go getter or high achiever, this episode is jam packed with gold nuggets on how to slow down and listen to your body so that you can give it what it needs to achieve some calm. Items mentioned in this episode include: FREE GUIDE - Meal Planning Toolkit Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel Links for shownotes: Dr. Deanna on IG: dr.deannawrose Dr. Deanna's website: https://deannawrose.com/About
	16 Nov 2020	EP 33: The Emerging Cannabis Market and Making Edibles With Sean Seurattan	01:15:41
One of the greatest advancements of the cannabis industry has been the explosion of cannabis-infused edibles. In this episode of the Mind Your Body Show, Sean Seurattan, co-founder of the Heightened Chef, joins me in the kitchen where we make two edible recipes and talk about the cannabis industry and how cannabis may be used in the treatment of stress and anxiety. Have you been curious about cannabis and edibles? Then you won’t want to miss this informative episode! Make sure to head over to my YouTube Channel to watch the full episode where we make two infused recipes! Disclaimer: Please consult with your doctor before trying edibles and to determine if cannabis is right for you. Here’s a sneak peek of what’s in this episode: [8:07] The cannabis industry has taken off. [8:37] It’s very exciting to be in this industry, especially now that it comes from a place of being taboo. This was something that many people were not allowed to do for a long time, and you were persecuted for doing it. [9:54] Marijuana became legal in Canada last October 17, 2018. [11:50] A lot of people decide about edibles from their first experience, and I can’t say that is the best avenue to choose from. A lot of people’s first experience with edibles can sometimes be a little dicey. Edibles are different from any type of controlled substance. [12:18] Your body has to process the THC in the food, and that can take a long time. It differs for every person. Every person has a different metabolism. [12:40] Go low and slow. Go with a low dosage and use it slowly over a long period. [13:04] Understand how you’re consuming it and how it affects your body. [13:48] You can never overdose on THC. [14:32 There are things you could do naturally to bring yourself back down. [14:40] CBD is a natural counteracting agent to THC. [15:02] Natural things that may help you down are things like citrus and smelling black pepper. [17:02] Carrots are grounding food. [17:57] Celery is a really good food to support the liver. [28:04]Coconut milk is a good source of healthy fat. [28:25] Parsley is a great source of anti-oxidants, immune support, digestive support, and it also has anti-fungal and anti-bacterial properties. [30:21] Garlic is also great for gut health too. [31:41I think our general health is so important. [33:04] Cannabis can be cooked in any type of cooking, and it includes healthy cooking. [33:43] Cannabis has a myriad of health benefits. [34:01] A lot of people use it to help them sleep. [34:24] It helps increase appetite. It can be useful for medical patients doing chemotherapy who have decreased appetite. It helps them eat when they need to eat. [35:12] It has that calming effect. [36:00] Cannabis can help with pain management. [38:56] Once you’ve found the sweet spot, where you know how many milligrams of THC it requires to get you where you want to be. [40:03] I think the beverages would be a great way to start. You can get the effects better right a; you can judge better. [44:48] The cannabis plant has different strains, there are different species within the genus. [52:47] There’s a simple equation you can follow to help you determine the amount of THC you’re actually putting into your food when you’re cooking. [53:53] In every situation, it has to be a type of fat. The THC molecule attaches to the fat molecule in butter or any type of oil. That’s why everyone uses infusions in oil because of the fat content. The best one we could use is coconut oil. [1:05:03] That vinegar trick is the easiest one to make an edible. [1:05:42] The sky is the limit once you’re able to infuse it with fat. [1:12:13] Just focus on your breath. Links mentioned in this episode: Recipes for Cream of Celery Soup and Asian Popcorn Computation of THC in your edibles Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone LinkedIn Trudy Stone Pinterest Trudy Stone YouTube Channel Episode 5: How To Optimize Your Gut For Weight Loss The Heightened Chef Instagram Sean Seurattan's Instagram for Event Updates The Heightened Chef Facebook The Heightened Chef Website - COMING SOON!
	10 Apr 2023	EP 122: Craving Control: Debunking the 7 Biggest Myths About Managing Food Cravings	00:11:22
If you’ve ever tried to eat healthier or lose weight, you know how hard it can be to stick to a healthy eating plan when you're constantly battling food cravings. Cravings can be a real struggle, and there are plenty of myths out there about how to manage them. In this episode we'll dispel the 7 biggest biggest myths about managing food cravings and I’ll provide you with some tips to help you conquer them once and for all. Items mentioned in this episode: Join the waitlist for my upcoming challenge Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	30 Jan 2023	EP 114: The Path to Sustainable Happiness with Kathie Donovan	00:52:28
“Very little is needed to make a happy life, it is all within yourself, in your way of thinking” ~Marcus Aurelius Does happiness sometimes feel outside of your reach? My guest this week, happiness expert Kathie Donovan, is giving you the shortcuts to happiness so that you don't have to take the long, hard way of achieving it. In this episode, we explore the concept of sustainable happiness and how you can enjoy more joy and peace in your everyday life. From setting boundaries to practicing gratitude, tune in to learn practical strategies for cultivating long-term fulfillment and well-being for a more rich and satisfying life. Items mentioned in this episode: Follow Kathie on Instagram Follow Kathie on Facebook Kathie's Website Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	29 Mar 2021	EP 51: Why You're Always Tired and How To Get More Energy with Alexa Schirm	01:02:32
Are you feeling unmotivated and exhausted? Do you feel lethargic and like you could use more energy? If so you’re not alone. The secret to getting healthy is supporting your body’s energy levels. On today’s episode I’ve invited certified nutritionist Alexa Schirm to the podcast who will be talking about energy drains and gains and how to get more energy and keep it. If you need some help recalibrating your energy by the end of this episode you’ll learn a few easy ways to help your energy flow and how you can feel more energized starting right now! Items mentioned in this episode: Alexa’s website Alexa's Instagram Made for Living Well Podcast FREE E-BOOK Stress Busting Foods Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	07 Dec 2020	EP 36: Stress, Depression and the Holidays: Tips for Coping with Dr. Carlin Barnes and Dr. Marketa Wills	00:38:02
The holiday season is here and for many, the holidays are a fun and cheerful time of year. Unfortunately for some, instead of cheerful celebrations, this holiday season may bring feelings of stress, loneliness, anxiety, or maybe even depression. The effects of the ongoing pandemic will no doubt affect how we celebrate the holidays this year. That's why today's guests - Dr. Carlin Barnes and Dr. Marketa Wills, two Harvard-trained psychiatrists and co-founders of Healthy Mind MDs, LLC – join the show to provide expert advice for those who will be alone for the holidays, for children who will experience a much different celebration, and for families dealing with the sadness of being away from loved ones this year. Here’s a sneak peek of what’s in this episode: [03:10] This may be the first holiday season without loved ones. Undoubtedly, this will be a difficult time for many of us and especially our children. [07:04] Some of the disinformation is that people who have mental illnesses can’t live productive lives. [07:15] Another piece of disinformation is “I can’t access mental health treatment.” [09:56] About 70% of Americans say the pandemic affected their stress levels significantly. All of us were dealing with stress in a certain way. [10:20] I’m just glad that the nation is willing to engage in a more productive conversation about mental health, mental wellness, and mental illness. [11:45] Everyone is in a different situation vis-à-vis the pandemic. Different people have different beliefs about whether or not the pandemic is happening. [12:08] Respect other people’s views. Respect other’s opinions about the pandemic but also make the decisions for ourselves. [14:16] Recognizing and having empathy is an excellent way to start those conversations. [15:04] Everybody’s situation about the holidays is unique and different. You need to weigh what’s going on in your life. [15:54] Be clear, be polite, insert humor. Keep it focused on safety — safety for yourself and for your household. [16:36 ] Ask your child what do they know. A lot of children have disinformation. A lot of them are thoughtful and have learned a lot about the pandemic. [16:53] Talk to your kid when you’re not multi-tasking. [17:04] You want to talk to the child where they are at their developmental age and stage. [19:55] Start and have a plan. Take those 3 days and figure out how you want to spoil yourself. [20:48] Honor the fact that you may be feeling alone or the fact that you may be feeling lonely. [21:20 ] Take charge of that day. Be proactive and really challenge yourself to make use of the downtime that we have during the pandemic. [22:02] Rates of adoption from SPCA have gone up for pets. If you’re a pet person, thinking of getting a pet at this time, and you’re single, and living alone, this is a great idea. [22:59] We want to be connected. Being alone doesn’t necessarily mean you’re alone shutting your apartment and feeling lonely. [27:06] We have to be creative right now. We’re in a whole new territory. [27:43] Empower the elderly in our lives to stay abreast of the facts about the pandemic. Do whatever they can do to help their immune systems. [35:46] There are so many benefits from getting out into nature. It’s not just about exercise. It’s the connectedness that you feel in nature. Links mentioned in this episode: FREE Holiday Smoothie Recipe Book - Get it here! Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone LinkedIn Trudy Stone Pinterest Trudy Stone YouTube Channel Healthy Mind MDs Understanding Mental Illness - BUY THE BOOK! Understanding Mental Illness book on Amazon Dr. Marketa Wills - Instagram Dr. Carlin Barnes - Instagram Dr. Carlin Barnes Website Blogs on Psychology Today by Dr. Wills and Dr. Barnes
	27 Apr 2020	4. How To Lose Weight Without Diet or Exercise	00:25:48
Losing weight could be difficult for different reasons. It’s also another story on how to keep off that weight. I’m going to share with you 5 ways on how to lose weight without diet or exercise and most importantly, without the feeling of going through torture. Six years ago, when I started to lose weight, I wanted to do something that was easy and sustainable. I hope you find these tricks helpful and see how they could work for you too. [5:47] The Mediterranean diet group was instructed to eat small amounts of red meat, moderate amounts of chicken and fish, and fresh vegetables, legumes and nuts. The low carb group on the hand was only instructed to limit total fat intake to 30% of daily calories with no more than 10% saturated fat and less than 300mg.per day of cholesterol. [8:48] I later discovered that the key was creating healthier habits. Creating healthier habits allowed me to lose 30lbs. which I’ve kept off for 6 years. [9:01] It made it easier not just to lose the weight but to keep it off. Developing healthy habits is the best way to eat healthy more consistently and to make any changes stick. [9:22] Habits can help eliminate the need for exercising self-control and relying on will power. [15:00] I’m talking about foods that will help detoxify your body naturally, each and every day. Flushing your body and those toxins with high-fibered foods and lots of greens in addition to drinking warm water with lemon or apple cider vinegar in the morning could help detoxify your body naturally. [15:39] Detoxing may even include detoxing from friends or people in your life that are making you feel less, or stressing you out. [16:09] Start by decreasing proximity so you can increase your proximity to those who match your future. Surround yourself with those who match your future, not your history. [16:53] Stress plays a big part in your overall health and most importantly your ability to lose weight, avoid disease and live a healthier lifestyle. [17:32] Some studies show that 75% of overeating is caused by emotions. [20:39] Being stressed will make it a lot harder for you to lose weight. [21:07] Be on the lookout for poor digestive symptoms like constipation, bloating, gas, acid-reflux or nausea. Poor digestion means that your body may not be able to effectively extract nutrients from the foods that you’re eating, which can interfere with weight loss. [22:25] These days our sympathetic nervous system is also what dominates when we’re busy or stressed which is why digestion so often also takes a back seat. The parasympathetic nervous system, on the other hand, is our rest and digest system. It’s the mode you want to be in before, during and after eating to allow for optimal digestion. Links Trudy Stone Website Trudy Stone Facebook Trudy Stone Pinterest Trudy Stone Instagram Trudy Stone Twitter What type of dieter are you? Take the quiz! → trudyestone.com/quiz
	12 Dec 2022	EP 110: 3 Tips To Avoid Holiday Weight Gain	00:11:31
Let keep it all the way real: Dieting or eating healthy during the holidays is haaaaard. There’s holiday dinners, office parties, nights out drinking with friends as well as all of those other random holiday events that pop up so it’s easy to fall off the wagon and if it’s already happened I want you to stop beating yourself up. That ends now. If you are struggling to eat healthier during the holidays or want to minimize holiday weight gain, then you’re going to love this episode. Items mentioned in this episode: Grab my FREE Holiday Desserts Smoothie Guide Listener Survey \| Please complete! Watch my Healthier Sugar Cookies video on YouTube EP 109: How to Manage Holiday Stress Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	10 Jan 2022	EP 70: Who Do You Need to Become to Get Unstuck?	00:22:19
A new year always brings new opportunities for growth in so many areas of your life. Some of the things that you desire may be already happening for you but you don’t even realize it because you’re so focussed on what’s not working for you or you’re so tied to a specific outcome. In this episode you’ll learn how you can grow and level up this year, who you need to become to get unstuck and how to achieve what you desire in life. Items mentioned in this episode include: Join the Hack Your Habits Challenge EP 64: Why You Struggle to Eat Healthy Lori Harder - Earn Your Happy Podcast: How Your Blessing Will Be Granted and Delivered to You Takeaways: Remember whether you think you can or can’t - you’re right. The obstacle is not the enemy; the obstacle is the way. Take a look at those things that are wrapped in sandpaper and appreciate the lesson that it's trying to teach you.
	31 Jan 2022	EP 73: Hungry for More: The Science Of Emotional Hunger with Dr. Adrienne Youdim	00:41:41
CONSTANTLY FEELING HUNGRY FOR MORE? Turns out those food cravings may not be your fault. This week on the Mind Your Body show Dr. Adrienne Youdim, author of the new book Hungry for More joined me to share her mission to transform the weight loss narrative to one that is both empowering and compassionate. We talked about The Science Of Emotional Hunger, how we sabotage ourselves and how to move past it so we can live more physically and emotionally fulfilling lives. Items mentioned in this episode: Dr Adrienne Youdim's Book Hungry for More Dr Adrienne Youdim's Website Dr Adrienne Youdim Instagram Dr. Adrienne Youdim Facebook FREE guide - Foods that Soothe Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	29 Jun 2020	13. How to Deal with Food Pushers & Summer BBQs	00:13:15
During the summer, food temptations are everywhere! From summer parties to family barbeques - every get-together you attend is overflowing with burgers, chips, beers and rosés. And then there are family and friends who lovingly give you food that isn’t exactly what you should be eating. We all know that eating healthy during these times is hard! But it’s possible to survive them without sabotaging your health goals. And hey, remember that if you aren’t successful the first time, you can always try again. In this episode, I’ll be sharing 5 survival tips that will help you stay in control of your health, what goes on your plate and what goes in your mouth. Tips that are easy, achievable and certainly doable to help you stay on track. [03:11] You can refuse any food or drink that is offered to you. When letting them down gently remember that you only have the power to decide what goes in your mouth. The simplest, sweetest and most to the point answer is good old-fashioned “no, thank you!” [03:54] Sprinkling compliments about other things can reaffirm the connections that food brings without you taking in excess calories. [04:33] Emphasize the fact that eating health makes you feel good. [04:52] When someone makes a hurtful or controlling comment, it’s often a reflection of how they feel. Try to offer some reassurance and use it as a moment to teach them how you cope with food guilt. [06:18] Don’t give up your favorite food. Instead, find healthier substitutes of some of your favourite unhealthy food. [07:56] Don’t completely deprive yourself, especially if you’re currently on a diet. [08:17] The benefit of watching your portion sizes is that you start to condition your body to require less food to feel full. Once you figure this out, it will become easier for you. You feel better and more energetic when you don’t over eat. [12:12] Bring a healthy contribution to your potluck or barbeque. You never know, you might be helping out some else who’s wanting to eat healthy at the party too. Links: Want to get rid of belly fat? Learn how you can burn belly fat and make it easier with my FREE guide 7 Ways To Melt Your Muffin Top backed by science. Matcha Coconut Caramel Milkshake Superfood Summer Cocktails Fat Burning Detox Water Trudy Stone Website Trudy Stone Facebook Trudy Stone Pinterest Trudy Stone Instagram Trudy Stone Twitter
	27 Nov 2023	EP 141: The Story of Food Swap Foodie and Navigating Uncertainty	00:18:08
Are you trying to push through a phase of uncertainty in your life? In this episode, we dive into the profound journey of navigating uncertainty and transforming it into a catalyst for personal growth and fulfillment. I also get personal and spill the tea about my journey through life and business uncertainties, and the fear I felt launching my new brand, giving you some heartfelt advice for those rollercoaster moments. If you're in a season of uncertainty, I've got practical tips to help you thrive. Don't miss out on how to foster resilience and maintain a sense of control amidst the unknown. ----more---- Items mentioned in this episode include: Follow Food Swap Foodie on Instagram! Grab Trudy’s Book Unbreakable Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	02 Nov 2020	EP 31: Why Are More Black Americans Dying of COVID-19?	00:22:15
It’s a fact that more Black Americans are dying because of COVID-19. Is it because of the system? Our diet? Why is this the case? I’ll dive into some reasons why people of color are at more risk. Most importantly, I’ll share with you what we can do to battle this virus and take personal responsibility for our health. Listen in and help me take action to change it. Here’s a sneak peek of what’s in this episode: [2:37] The numbers are showing a disturbing trend with African Americans being infected and dying from this virus. [2:50] As of mid-August, black people and other people of color makeup 83% of reported COVID-19 cases in Toronto. 21% affect black people, who only make up 9% of the city’s overall population. [7:14] This is a wake up call for the black community. [7:56] I really started to examine my lifestyle and what I was doing. I realized that my values were inconsistent with how I was actually living. [8:11] It all comes down to personal responsibility. [8:24] You can’t get fat or obese and then blame the system, or say it’s because of systemic racism. [9:40] It’s not a cure, but you should get more Vitamin D. Most blacks are low in vitamin D. It helps with immune health and respiratory health. [14:47] Many are suffering in silence and isolation. [14:58] During this difficult time, affording the cost of mental health services can be a barrier in the African American community. [15:25] I know many of you are getting COVID fatigue, and you’re itching to get out and resume your normal activities. But this virus is killing, slaughtering our community. [15:58] Getting five to thirty minutes of sun exposure at least twice per week. The best source really is the sun. [16:44] Eat more anti-inflammatory foods. [20:20] We as black people, must act. Links mentioned in this episode: Book a Free Call with Trudy Bare Essentials Free eBook Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone LinkedIn Trudy Stone Pinterest Trudy Stone YouTube Channel Podcast Links: Episode 16: Black Health Matters Too: Racism In The Food System With Leticia Deawuo Episode 15: 10 Ways To Lose Weight On A Budget Episode 19 : Challenging Mental Health Stigma In The Black Community with Martine Lopez Links and references: Taraji P. Henderson Boris L Henson Foundation (Free Virtual Therapy Campaign) COVID-19 Deaths by Race and Ethnicity Vitamin D Deficiency in Blacks iTunes Podcast Links Challenging Mental Health Stigma in the Black Community with Martine Lopez Black Health Matters Too Racism in the Food System with Leticia Deawuo 10 Ways to Lose Weight on a Budget
	08 Mar 2021	EP 48: How to Stop Stress Eating	00:19:49
Do you turn to food to manage stress? If so you’re definitely not alone. One of the ways that many people are comforting themselves during the pandemic is with food. If that’s you then you’re going to love this episode because I’m going to share 5 ways to stop stress eating. Items mentioned in this episode: FREE E-BOOK Stress Busting Foods Join the Shed and Shred Wait List Chickpea Mac n Cheese Recipe Salted Caramel Protein Balls Double Chocolate Avocado Cookies Recipe Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	09 Jan 2023	EP 111: Why You Should Ditch Resolutions & Create Intentions Instead	00:13:28
As the new year approaches, many of us turn our attention to setting goals and making positive changes in our lives. But when it comes to setting resolutions, we often find ourselves struggling to stick to them. That's why more and more people are choosing to set intentions instead. In this episode, we'll explore the difference between resolutions and intentions and the benefits of adopting a mindset of intention-setting. Tune in to learn how to set intentions that will help you create the life you want in the new year and beyond. Items mentioned in this episode: Listener Survey \| Please complete! Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	20 Dec 2021	EP 68: Getting Paid to Sweat with Nicole Pekerman	00:42:12
What if you could get PAID to work out? Nicole Pekerman, founder and CEO of Paid Workout Corp., joins the Mind Your Body Show this week. If you need some motivation to stick to your workouts this is an episode you don’t want to miss! She shares how Paid Workout Corp.,an innovative fitness motivation app, keeps people motivated to work out by paying people money for reaching their fitness goals and has awarded $100,000 to date. Want some of that? Tune into the show to learn how you can get paid to sweat! Items mentioned in this episode: Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel Paid Workout Website Paid Workout App Nicole’s quick home workout
	22 Mar 2021	EP 50: How to Spring Clean Your Diet	00:13:11
Have you thought about changing your diet this Spring? Spring has officially arrived and many of us have been hibernating all winter eating comfort foods. In Spring, our bodies naturally sense an opportunity for a fresh, clean start to cleanse ourselves of any accumulated toxins. Ready to hit reset this Spring? Want to know which foods may help to spring clean your diet? Listen to find out! Items mentioned in this episode: FREE Guide - 5 Detox Foods Blueberry Coconut Chia Seed Parfait recipe Velvety Beetroot Latte recipe Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	18 Oct 2021	EP 59: How to End Nighttime Snacking	00:16:22
Nighttime snacking is a huge problem that affects a lot of people and can sabotage both your health and weight loss goals. Here is why you can’t stop nighttime snacking and 4 things you can do to fix it: Items mentioned in this episode include: Trudy’s Book - Unbreakable FREE GUIDE! Foods That Soothe Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	12 Sep 2022	EP 97: How to Ease Back Into a Fall Routine	00:26:57
Class is back in session on the Mind Your Body show and we’re back with all new episodes! Need help getting back into a healthy routine this Fall? The new season kicks off with the scoop on How to Ease Back Into a Fall Routine and I share 5 ways to help you do that while keeping your sanity in check! Items mentioned in this episode: FREE Masterclass \| When Food is Comfort \| Save you spot! Check out Trudy's Book Unbreakable! Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	22 Jan 2024	EP 148: Breakthrough Strategies to Crush Burnout with April Likins	00:36:56
Think you’re experiencing burnout? Joining us this week is April Likins, a board-certified health coach and stress expert. In this episode April shares how to spot the warning signs that often go unnoticed and how to cultivate resilience, turning the tide against burnout before it takes hold. Don't let burnout dictate your story—embrace the power to transform and live your most vibrant life now! ----more---- Items mentioned in this episode include: Download April’s ‘Are You Experiencing Burnout' Quiz! April’s website: www.AprilLikins.com Follow April on IG Follow April on LinkedIn Follow April on Facebook Visit April's Website Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	12 Oct 2020	28. The Functional Medicine approach to Infertility with Sarah Clarke	00:48:51
October is Pregnancy and Infant Loss Awareness Month and that’s why I’ve invited a very special guest to the show this week to talk about a functional medicine approach to fertility for those that are having challenges with starting or growing their family. October recognizes the loss so many parents experience across the United States and around the world. During the entire month, we take time to honor and remember those who have lost a child during pregnancy or lost a child in infancy. Dealing with death in the family is never easy. The death of a baby, either through miscarriage or during infancy, is no exception. There are no instructions on how to grieve the loss of a child. A number of feelings will be experienced. It’s important to make sure you allow yourself as much time necessary to recover from the grieving process. Healing time varies from person to person, but eventually, you will find peace again. - We all know that health is important. But when do we know when our seemingly minor symptoms are greatly affecting our overall health, including our reproductive health? Our guest this episode is Sarah Clark, who'll share her story, some simple steps to get started on taking charge of your fertility and how to get started on your healing journey. Here’s a sneak peek of what’s in this episode: [1:59] October is Pregnancy and Infant Loss Awareness Month. [2:59] It is really important that you make sure to allow yourself as much time as necessary to recover from the grieving process. [7:29] I thought it was a great idea to take antibiotics for every cold. Not a great idea. [9:57] As part of our FabFertile Method and our Couples Coaching Program, we still include functional testing. We also include food sensitivity testing, Zoomer test, Immunoglobulin G(IgG) test, and the Dried Urine Test for Comprehensive Hormones(DUTCH). [18:47] Don’t be afraid of fats. Fat is like the building blocks for hormones. [19:12] I think people don’t realize that they have potential in food sensitivity. [20:03] It takes two to have a baby. [21:42] Eight-five percent of us are deficient in magnesium. [23:16] Do the elimination diet. Change everything to organic. [24:58] Another huge thing is to look at your sleep. [25:41] Look at your stressors. [26:37] Sometimes, we’re just like we got to go help everybody else and we don’t think about putting ourselves first then being able to help others. [29:36] We have our happiness as a secondary. We put other people’s happiness first. [33:19] Take your phone off your body. [33:55] Make sure you have filtered water. [35:01] Have some plants that are helping to filter the air in your house. [37:10] If you’re in a dark spot and can’t visualize it working, that’s when it’s important to get support. [37:43] We use emotional freedom techniques to pinpoint the trauma. [40:20] It really is all about intention setting and it is about rewiring and reframing your thoughts. [44:42] Be aware of your triggers. [47:20] Get out outdoors and connect with nature. Quotes: Healing time varies from person to person but eventually, you will find peace again. When it comes to dealing with loss and infertility, it really is about putting you and your feelings first. If you’re in a dark spot where you can’t visualize it working, it’s really important to get support in that. Links mentioned in this episode: Bare Essentials Free e-book Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone LinkedIn Trudy Stone Pinterest Sarah’s Website Sarah’s Fertility Diet Freebie Sarah’s Instagram Fabulously Fertile: Supercharge your fertility naturally by Sarah Clark Get Pregnant Naturally Podcast Itunes Get Pregnant Naturally Podcast Spotify Spirit Babies: How to Communicate with the Child You're Meant to Have Super Attractor: Methods for Manifesting a Life Beyond Your Wildest Dreams Super Attractor: A 52-Card Deck
	14 Nov 2022	EP 106: How To Develop Belief and Confidence in Yourself	00:20:04
Do you struggle with self confidence or belief in yourself? Building self confidence and belief in yourself can radically change your mental health. This week’s episode is a bit different. I just got back from a trip to Chicago where I attended a conference. There were quite a few a ha moments and lessons that came up for me during the conference that I couldn’t wait to share with you! Listen now to dive into the 5 lessons I learned and how they’ll help you to develop more belief and confidence in yourself so that you can become more successful in your personal and professional life. Items mentioned in this episode: Check out Trudy's Book Unbreakable! Grab my meal plan - Eat Cheap Live Good EP 79: How to Eat Healthy on a Budget EP 70: Who Do You Need to Become to Get Unstuck? Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	14 Mar 2022	EP 79: How to Eat Healthy on a Budget	00:20:49
Wondering why your grocery bill is so high? Food costs are on the rise and many people including myself are surprised at the amount of their grocery bill lately. So what can you do if you’re trying to eat healthier on a budget? That’s what this episode is all about! The tips I’m going to share today will help you cut money on your grocery bill while staying on top of your health goals. Items mentioned in this episode include: FREE DOWNLOAD - Meal Planning Toolkit Flipp App Trudy’s Book - Unbreakable Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	07 Mar 2022	EP 78: How To Get More Energy – 6 Energy Hacks To Boost Your Energy	00:20:43
Take your hand off that snooze button! I’m going to go out on a limb and say that if I asked you if you wanted or desperately needed more energy your answer would be a ABSOLUTELY YES!!! A lack of energy is something that most of my clients and readers have told me that they’re struggling with, especially during long, dark, cold winter days. Need a boost? It all starts with these energy hacks to get more energy! Items mentioned in this episode: Trudy’s Book - Unbreakable Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	16 Apr 2020	EP2: What To Do If Your Weight is Making You Feel Down	00:17:37
If only I could lose 20 lbs, I’d feel more confident. Does that sound familiar? In this episode, we’ll talk about what to do if not being able to lose weight is filling you with hopelessness and despair. Losing weight is hard enough when you’re happy but it’s even harder when you’re feeling depressed. I want to help you understand and identify the causes behind your thinking and emotions. We will dive deep into this while also talking about how we can change our thinking from negative to positive. Change is never an easy task but it is definitely something you can do. Once you are able to change your thought patterns, you’ll be able to celebrate yourself every day, flaws and all. [02:28] There’s one important thing that you need to understand - there’s no division between what you think and how your body performs. If you want to speed up your body transformation you need to understand the mind-body connection. [02:50] Your thoughts and emotions affect your body in many different ways. High levels of cortisol, the stress hormone, impacts the body in so many ways like weight gain, fatigue, depression, sex drive and overall mental function. [03:46] The first step when you’re feeling down about not being able to lose weight is to have awareness. [04:27] There is a link between food, emotions, and weight. When you are unable to gain control over your emotions, it can often lead to an unhealthy addiction to food. This is why tuning into your mind and having awareness is so important. [05:34] Pema Chödrön says this about emotions: “If you allow an emotion to exist for 90 seconds without judging it, it will disappear. If this emotion goes on for more than 90 seconds it’s because you chose to hold on to that emotion.” [06:17] Things you can try to change your thought track from negative to positive: hit stop when a negative thought creeps into your mind. Listen to positive songs to substitute your negative thoughts into positive ones. [08:56] When we continue to feed our minds with negative messages, we start to adapt to the messages that we’re feeding it. [09:20] To change your body, you need to change your narrative. Reverse your negative messages. [10:26] Flood your mind with positive messages. Whenever you feel negative thoughts coming on, give these a try: “I am happy, healthy and radiant. I am ready to enjoy my perfect health. I am a healthy eater. I love and care for my body and my body cares for me. I believe in myself and my abilities” Affirmations are a good way to change your mindset. [11:34] Take multiple opportunities throughout the day to repeat your positive affirmations to yourself. Repeating this to yourself daily will help you get a confidence boost and get the results you desire. [12:00] One way to keep commitments is to yourself. Confidence builds if you keep your commitments to yourself. [13:34] Remember: Your thought patterns become your emotional patterns which then become behavioral patterns. Our brains pick up on our thoughts, emotional and behavioral patterns. [13:57] Other ways to overcome a negative body image: find things you love about yourself and let it expand, to love your body as it is is to truly love yourself, ask yourself: what about my body must I learn to accept as it is? Links: Lisa Nichols: No Matter What! Ed Mylett Trudy Stone Website Trudy Stone Facebook Trudy Stone Pinterest Trudy Stone Instagram Trudy Stone Twitter What type of dieter are you? Take the quiz! → trudyestone.com/quiz
	12 Feb 2024	EP 151: Fueling the Heart: A Nutritional Approach to Heart Wellness	00:12:35
Ever wondered how your daily food choices can be a game-changer for your heart? Heart disease is one of the leading causes of death worldwide, and taking care of your heart health can significantly reduce the risk of developing heart disease. In honour of heart health month, join us in this episode as we dive deep into the world of heart-healthy eating habits. Whether you're someone looking to improve your heart health or just interested in learning more about how food can impact your health, this episode is for you. Get ready to spice up your meals with foods that nourish your heart.
	20 Feb 2023	EP 117: Heart Healthy Foods: Fueling Your Body and Protecting Your Heart	00:14:37
Heart disease is one of the leading causes of death worldwide, and taking care of your heart health may significantly reduce the risk of developing heart disease. That’s why in this episode, you’ll learn about the top foods for heart health and how you can take care of your heart health for a healthier and happier life. Items mentioned in this episode: Check out Trudy's book Unbreakable Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	03 Jan 2022	EP 69: How To Eat Healthy Food Everyday	00:28:08
How do you want to feel this year? The start of the new year always brings so many possibilities. We have the best intentions and want to do all the things to lose weight or eat healthier. Today instead of talking about resolutions, which most people break everyday, we’re going to talk about how to set set intentions so that you can feel your very best this year and make it easier to do so. Items mentioned in this episode: Join the Hack Your Habits Challenge!
	17 Aug 2020	20. Weight Loss Tips Every Dieter Needs to Know	00:15:47
Have you ever tried to lose weight without having much success? It’s a common problem that a lot of people experience. From stress and negative thoughts to trying fad diets in the market, we unknowingly make these mistakes that sabotage our weight loss goals. This may cause us to struggle and lose hope because we're not building sustainable habits that we can stick to. So, in this episode, I will be tackling 4 weight loss tips every dieter needs to know. It’s going to be a jam-packed episode where I talk about the causes of failed weight loss attempts and the reasons behind it in the hopes that knowing these mistakes might help you in your weight loss journey. Here’s a sneak peek of what’s in this episode: [02:34] Most of us struggle with weight loss because of our mental chatter. Your thoughts drive your emotions and your emotions drive your behaviors. Your mind dictates your eating choices and your urge to overeat especially when you’re not hungry. [02:48] Most people have developed a mindset that sabotages their weight loss efforts. An average person has about 60,000 thoughts per day and 80% of those thoughts are negative thoughts. [03:25] When you attack yourself with negative self talk, it puts your body in a stress response which increases your cortisol and throws in your appetite which leads to weight gain. [03:40] When you talk negatively to yourself, you’re changing your body chemistry which makes it tougher for you to lose weight. [04:17] You have the power to heal your relationship with food so that you can help yourself lose weight. Your thoughts are a part of your illness and your wellness. [05:22] Everyone looks for a quick fix to lose weight, not knowing that these could have long term effects on your health like slowing down your metabolism. [05:50] Fad diets involve eliminating foods that contain necessary nutrients, minerals and phytochemicals that your body needs. Some diets even cut entire food groups. [06:50] All these fad diets have one thing in common: a temporary solution to what for many people is a lifelong problem. Once the diet is stopped the lost weight is usually regained quickly since none of the diets teach behavior modification which changes why or how you eat. [07:14] Focusing on sustainable healthy habits is the missing link to losing weight and to make healthy eating easier. [08:20] Inflammation occurs when your body activates your immune system to fight infection. It can also be caused by an unhealthy diet. [09:03] Inflammation that often accompanies obesity may cause the body to rev up the immune system response to any infection such as COVID-19. [10:10] Inflammation is at the root of most if not all diseases. If you’re struggling with your weight try adding in some anti-inflammatory foods to your diet like dark leafy greens. [10:24] Another thing that causes inflammation is chronic stress. Cortisol is a primary stress hormone that suppresses your digestive and immune systems and places your body in a fight or flight mode. This makes you more susceptible to sickness and places your body in a dangerous alarm state. Cortisol can increase appetite and make you store more abdominal fat. [11:05] Increased cortisol leads to chronic inflammation in your body; and stress is the cause of all inflammatory responses in our body. When we are stressed we increase inflammation and stress hormone production. [12:02] It’s important to love yourself and your body as you are now. Respect and honor it for what it has gone through. [13:48] Respect, love and appreciate your body right now so you can feel better about who you are. [14:04] There is no division between what you think and how your body performs. If you want to speed up your body transformation, you need to understand the mind-body connection. Quotes: “Inflammation is at the root of most if not all diseases. So, if you’re struggling with your weight try adding in some anti-inflammatory foods.” “When you kick yourself when you’re down with negative self talk you’re only placing greater stress on yourself and making it harder to lose weight. “All these fad diets have one thing in common: a temporary solution to what for many people is a lifelong problem. Once the diet is stopped the lost weight is usually regained quickly since none of diets teach behavior modification which changes why or how you eat.” Links mentioned in this episode: Mind Your Body Bootcamp Episode 18- COVD-19 And Obesity – How Much Does Obesity Affect Your Risk? Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone LinkedIn Trudy Stone Pinterest
	01 Apr 2024	EP 156: The Power of Plant-Based Eating: Tips for Transitioning to a Plant-Based Diet	00:10:39
Curious about plant-based eating? In this episode of the Mind Your Body Show we dive into the advantages of incorporating more plant foods into your diet, from improving your overall health to reducing your grocery bill. We will dismantle the myth that plant-based meals are bland and boring, and show you how to create delicious and satisfying dishes packed with nutrients while saving money. Tune in and embark on a journey towards vibrant health and vitality with the power of plant-based eating! ----more---- Items mentioned in this episode include: Join the Swap it Don’t Stop it Challenge EP 140: The Blueprint to a Longer Life: Decoding the Secrets of Blue Zones Fork Over Knives Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	24 Oct 2022	EP 103: Healing your PCOS with Danielle Desroche	00:13:05
Many women often feel dismissed by their doctor and hopeless after years (sometimes decades) of struggling with PCOS. My guest this week Danielle Desroche knows what it’s like to feel out of control of your body. She helps women heal the root cause of their PCOS so they can have regular periods and get pregnant naturally. In this episode Danielle shares how she uses naturopathic medicine to heal PCOS and 3 things women can do today to improve their chances of getting pregnant with PCOS. Items mentioned in this episode: Follow Danielle on IG: https://www.instagram.com/drdanielle.nd/ Danielle's website: www.drdanielledesroche.com Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	30 May 2022	EP 90: Easy Healthy Habit Hacks	00:28:36
So we’re heading into summer and ladies I know you’re thinking about working on that hot girl summer body but before you jump into another diet I want you to pay close attention to this episode, especially if you struggle with making changes to your diet. If you’re feeling time squeezed you’re going to love today’s episode because today I’m going to share 6 easy healthy habit hacks to squeeze into your busy life. Items mentioned in this episode include: Join the Hack Your Habits Challenge Fat burning detox infused water EP 12: How Stress Affects Your Weight Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest
	05 Dec 2022	EP 109: How to Manage Holiday Stress	00:12:39
Starting to feel the effects of holiday stress? I mean - who isn’t?! If so, you're going to love today’s episode because I’ll be sharing the instant cure to manage holiday stress… Items mentioned in this episode: Grab my FREE Holiday Desserts Smoothie Guide Watch my Healthier Sugar Cookies video on YouTube Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	01 Jun 2020	10. How Intermittent Fasting Works For Weight Loss \| Dr. Ian Smith	00:26:08
Dr. Ian Smith is the #1 New York Times bestselling author of Clean and Lean, Clean 20, Super Shred, and Blast The Sugar Out. He is a graduate of Harvard, Columbia, and the University of Chicago Pritzker School of Medicine. He has personally helped me with my weight loss struggle many years ago. After doing a lot of research, he has been one of those that was instrumental to my weight loss of 30lbs. for six years now. In this episode we’ll help you understand how your body reacts and how your decisions to these triggers can affect your health and weight loss. Dr. Ian will also discuss and provide great analogies to understand hunger and cravings, and how to get going with Intermittent Fasting. [5:11] Your body floods your brain with dopamine… It tells your body that you like this and it increases the memory of what it was that caused the pleasure. [5:40] When you see a chocolate cake, smell it or you think about it, then your body starts releasing that dopamine again. Your body needs to respond to this trigger, to go get the reward. [6:20] Hunger is like your oil light. When you’re low on oil, your oil light comes on. No matter how many times you turn your car on or off, the oil light is gonna come back on until you give it oil. [6:35] Cravings are like your Bluetooth. When you get into your car and the dashboard says, do you want to connect your Bluetooth? If you don’t do anything at all, eventually that prompt is gonna go away. [7:55] How we carry ourselves externally may have nothing to do with what’s going on internally. [8:19] Weight loss is a journey. For many, it’s a battle. [8:46] Sometimes when we think it’s not gonna happen, it comes to vision that it doesn’t happen. [15:45] The reason why intermittent fasting works, one of the reasons is because it’s simple energy management. [16:13] Your body prefers to have the energy for food. But if you don’t have any food energy available, then your body will go into your fat source and release that fat. Release it in an energy form that can be used by your body. [16:30] Intermittent fasting is all about fat burning. [16:41] The critical thing about intermittent fasting is that you have to be consistent. [17:30] You got to stick to your windows. [18:22] You can see results in the first couple of weeks. Some people make it a way of eating. [19:26] People have defined ways to release their stress in a positive way. [19:33] Stress is a normal part of living. The question is how do you handle the stress? [19:44] That may temporary relieve the emotional stress that you’re under currently but it’s not a good long term solution. [20:16] There are all kinds of ways that we can deal with the stress without turning into that high-calorie food that have no nutritional value. [20:35] Take some time to think of more productive ways. Not only can you release the stress in a productive way, but you also have something accomplished. [21:03] I think the most common mistake is that some people have unrealistic goals. [24:43] I don’t want to wake up one day and be seventy years old and thinking what if I had done this, what if I had done that. Links Dr. Ian Smith Instagram Dr. Ian Smith Website For more healthy living content daily, connect with me on social media Instagram: www.instagram.com/trudyestone/ Facebook: www.facebook.com/trudyestone What type of dieter are you? Take the FREE quiz! → trudyestone.com/quiz Learn how to lose weight permanently in my Mind Your Body Program: mindyourbodyprogram.com/ Website: trudyestone.com/
	06 Sep 2021	EP 53: How to Fall Back into a Routine	00:25:21
Class is back in session! Here on the Mind Your Body show as well as with the kiddos going back to school and I’m sure my listeners who are parents are happy about that. Today we are talking about routines y’all. It can be hard to get back into a routine and get back on track after the summer so today I’m going to share some tips with you on how to do just that! I’m hoping that the 5 tips I’m going to share with you today will help you to get back into a routine and re establish or create some healthy habits this Fall. Items mentioned in this episode include: Listener Survey \| Please complete! Meal planning toolkit Join the Shed and Shred challenge wait list Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	13 Mar 2023	EP 120: How To Stress Less & Simplify Your Life	00:28:07
Feeling like your life is too complicated, cluttered, and stressful? You're not alone. Many of us lead busy lives and have endless demands on our time and attention, which can lead to feelings of overwhelm and burnout. That's why it's essential to find ways to simplify your life, prioritize what matters most, and reduce the amount of stress and chaos in your daily routine. In this episode I help you to do just that so that you have more time and energy to focus on the things that truly bring you joy and fulfillment. Items mentioned in this episode: Check out Trudy's book Unbreakable Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	11 Mar 2024	EP 155: Pillow Talk: Secrets to Transforming Your Sleep Habits	00:19:26
When was the last time you woke up ready to take on the day? Sleep and water have one major thing in common. No one seems to get enough of either. Sleep is as critical to your life as food and water, and it's time to put some respect on sleep. In this episode I talk about the importance of sleep and share some tips on how to sleep better at night so you can wake up feeling refreshed and alert. ----more---- Items mentioned in this episode include: Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	14 Sep 2020	24. How to Easily Build A Powerful Weight Loss Plan	00:11:54
Have you ever decided to live a healthy lifestyle but ended up doing it the other way around? Change isn't easy. It takes time to get used to something that isn't familiar because your mind tries to block choices that can cause you hardship, even if they're good for you. But you have to go through all that pain for you to achieve what you want. In this episode, I'll be talking about how to easily build a powerful weight loss plan that could help you work with your mind towards success. Here’s a sneak peek of what’s in this episode: [00:38] One of the most common barriers to success for most people is that they don’t know how to work with their minds. [00:48] If you want to create success with your life and health, you have to do things you haven’t done before. [1:53] Your mind will be the best or the worst partner in life you’ll ever have. [2:06] The most powerful potential on the planet comes from your mind. [3:14] Your behavior is going to be affected by your limiting beliefs. [3:52] Effective weight loss programs encourage you to approach weight loss in a refreshing new way using the most sophisticated tool in existence—your brain. [4:40] The typical diet works the same way as typical pharmaceutical drugs. It masks the symptoms but does not correct the cause. [5:42] Understanding how your mind works and applying these mind hacks will enable you to achieve lasting transformational change in your life. [5:59] Your mind does exactly what it thinks you want it to do. [6:10] Your mind is hardwired towards pleasure and away from pain. [6:30] Your mind loves what’s familiar and will always try to fall back on what’s familiar. [7:00] Your mind is always listening to your self-talk. [8:58] You have to link massive pleasure to getting it and then pain to not getting it. [9:13] The whole inner dialogue you have with your brain is conducted by your thoughts, and these thoughts can either be in words or pictures. [10:01] If you want to change the dialogue you’re having with your mind, you have to change the words you use and the mental images you focus on. [10:54] Make a point of noticing negative self-talk, defeated mental images, and turn that around. [11:09] Whatever you tell your mind, it believes. So, say better things. Links mentioned in this episode: Join The Shed & Shred Bootcamp Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone LinkedIn Trudy Stone Pinterest Trudy Email Read more about healthy habits from my book! Buy it here.
	16 Apr 2020	EP 1: Why weight loss is all in your head	00:13:41
Many of us struggle with obesity and weight loss. Most people have developed a mindset that sabotages their weight loss efforts. With over 60,000 thoughts that pass through our minds on a daily basis, 80% of those are negative. This is because our brains are hardwired to think more negatively than positively. Your thoughts drive your emotions and your emotions drive your behavior. Your mind dictates your eating choices and your urge to overeat especially when you’re hungry. With this show, I hope to help you get your mind right so that your body will follow. I share this with you in the hopes that it will give you the motivation to overcome whatever obstacles are coming in your way to releasing the weight and using the power of your mind to create the body you’ve always wanted. [02:24] When you attack yourself with negative self-talk, it puts your body in a stress response which increases your cortisol and leads to weight gain. You have the power to heal your relationship with food so that you can help yourself to lose weight. [03:20] On this show you’ll learn how to get your mind right so your body will follow, how to live a healthy lifestyle. [03:51] What do you believe about yourself and your ability to lose weight? We all have beliefs about ourselves whether we know it or not. We are making choices every day based on those beliefs. During this show, I want to help you get to the core of your beliefs to get lasting weight loss because until you do, you won’t get the weight loss you’re longing for. [04:30] “As a man thinketh in his heart, so is he.” A belief is a thought you judge to be true. Beliefs are the mental architecture of how you move through the world. [05:10] 3 main ways your beliefs propel you forward or hold you back: 1) your beliefs dictate your behaviour and your behaviour dictates your health. 2) your beliefs affect the chemicals in your brain and how your body functions. 3) Your beliefs are changeable. You have the power to change them. [08:24] You have the power to control your thoughts. Positive and hopeful beliefs are healing. Negative and illness-focused beliefs trigger your brain to its fight and flight stress response which dumps cortisol into your bloodstream and causes a cascade of events that make your body more predisposed to illness and weight gain. You have the power to think yourself thin. [09:31] What you believe is nothing more than an agreement that you’ve made with yourself about your reality. So to change it, all you have to do is change that agreement. [10:27] On the Mind Your Body Show, the strategies I’ll be sharing with you are mostly based on the principles of cognitive therapy, the most effective form of therapy in the world. It is based on the concept that the way people think affects how they feel and do. [12:37] I share this with you in the hopes that it will give you the motivation to overcome whatever obstacles are coming in our way to releasing the weight and using the power of your mind to create the body you’ve always wanted. Links Trudy Stone Website Trudy Stone Facebook Trudy Stone Pinterest Trudy Stone Instagram Trudy Stone Twitter What type of dieter are you? Take the quiz! → trudyestone.com/quiz
	23 Oct 2023	EP 136: Beyond the Bottle: Empowering Busy Women to Thrive in Sobriety with Casey McGuire Davidson	00:37:36
Want to learn how to sip more mindfully? Or maybe you’re looking to reduce your alcohol consumption for better health, stress management, or simply to embrace a mindful approach to drinking. Joining us today is a special guest Casey McGuire Davidson who will be delving into the world of sobriety and the rising trend of the sober curious movement. Casey is a Life & Sobriety Coach and the host of the Top 100 Mental Health Podcast, The Hello Someday Podcast for Sober Curious Women. As an ex-red wine girl who spent 20 years climbing the corporate ladder while holding on tightly to her love of wine, Casey’s passionate about helping busy women stop drinking and create lives they love without alcohol. Her work has been featured in The New York Times, NBC News and over 60 sobriety, motherhood and mental health podcasts and publications. ----more---- Items mentioned in this episode include: Casey Davidson's Instagram Casey Davidson's Facebook Casey Davidson's Pinterest Casey Davidson's Youtube Channel Casey Davidson's Tiktok Casey Davidson's Free 30-Day Sober Guide Visit Casey's Website Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	06 Feb 2023	EP 115: Dare to Live Your Dream Life with Mavic Bright	00:54:40
Are you tired of playing it safe and living a life without fulfillment? In this episode, we explore the power of taking bold action towards your dreams with mindset coach Mavic Bright. Mavic helps women explode in their personal and professional lives and runs the biggest female group coaching membership program in France. In this jam-packed episode she shares insights on the importance of embracing risk in order to achieve a life of purpose and happiness and what gets in the way of achieving it. Whether you're looking to make a career change, start a new business, or simply want to live a life that excites you, this episode is a must-listen. So get ready to be inspired, motivated, and empowered to take the bold steps towards your dream life. Items mentioned in this episode: Follow Mavic on Instagram Follow Mavic on YouTube Mavic's Website Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	02 May 2022	EP 86: The Top 10 Iron Rich Foods to Add to Your Diet	00:23:05
Feeling tired or sluggish lately? It may be an iron deficiency. Iron is one of the most pivotal nutrients for your body. Iron deficiency is a common worldwide problem and research suggests that as many as 80% of people in the world don’t have enough iron in their bodies. So with that in this episode I’m going to talk about some of the best iron rich foods that you can add to your diet to make sure you’re giving your body the nutrition it needs. Surprise! Greens are NOT at the top of the list. Find out what is when you tune into the show! Items mentioned in this episode include: FREE GUIDE - Meal Planning Toolkit EP 84: 5 Foods You Should Always Have In Your Pantry EP 83: 7 Foods That May Reduce Stress And Anxiety As seen on the TV Show Cityline Better For You Butter Tofu Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel SHOWNOTES: trudyestone.com/ INSTAGRAM: instagram/com/trudyestone
	18 Jan 2021	EP 41: Keepin it Real with Chrissy King: Fitness, Mindset & Racism in the Wellness Industry	00:39:16
How we can create a more inclusive environment in the wellness space and is racism a public health issue? My guest Chrissy King is keepin' it real on these two topics and so much more. You may have heard of her because of her vital article ""Is Fitness Only for Thin, White Women?" or her other viral interview in Shape "Why Wellness Pros Need to Be Part of the Conversation About Racism". Chrissy King is a fitness coach, writer, speaker, strength coach, and truth-teller with a passion for creating a diverse and inclusive wellness industry. She has been featured in SELF, SHAPE, BuzzFeed, Muscle and Fitness, and Livestrong, among others. In this episode, Chrissy and I are chatting about: [1:26] Strength is a skill, just like any other skill in life that you develop, [4:19] Strength is transferable and the strength I gained in the gym, I feel like that transferred into every area of my life. [5:06] The only way that you're going to grow. And the only way that you're going to find out what you're capable of, and what your limitations are or aren't, is just to try and just to put yourself out there. [11:57] When we think about representation is so important for people to see themselves represented in fitness spaces because you feel more comfortable going into a space where you know, at least someone looks like you or someone that has a similar identity to you. [16:09] We have to start to look outside of our own identities when we are trying to address health and wellness. [21:02] Racism has an actual impact on our health [22:16] Coronavirus has two to three times the death rate for black America, black people, than it does for other groups. [30:07] Moving our bodies in ways that feel good. Follow Chrissy on Instagram Follow Chrissy on Facebook Follow Chrissy on Twitter Chrissy's website FREE E-book Bare Essentials Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone LinkedIn Trudy Stone Pinterest Trudy Stone YouTube Channel
	15 Jan 2024	EP 147: Blue Monday \| Nutrition and Mood: Eating to Elevate Your Winter Spirits	00:21:40
How have you been feeling lately? I mean really. Get ready for a deep dive into a topic that hits home for many, especially as we navigate the chilly, dark days of winter. In this episode, we're unraveling the mystery of Blue Monday and arming you with tips to amp up your winter mood! If you’re battling the post holiday blues, don’t miss this episode! Items mentioned in this episode include: FREE guide - Foods that Soothe 10 Minute Workout Mediterranean Salmon Recipe Mental health Support Canada Mental health Support USA Trudy’s Book - Unbreakable Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	21 Feb 2022	EP 76: Caribbean Superfoods ENCORE	00:18:11
To mark Black History Month this February, I thought it would be fun to share the benefits of some of the Caribbean’s most popular foods. The Caribbean has much more to offer than just a warm and sunny vacation escape. Some of the foods in the Caribbean are overflowing with an abundance of nutrients, minerals and antioxidants which makes them overlooked when we think about superfoods to boost our health. In this episode I share 6 Caribbean superfoods that you may want to add to your diet. Items mentioned in this episode include: Meal Planning Toolkit Ep 26: The Truth About Habits and Willpower Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone LinkedIn Trudy Stone Pinterest Trudy Stone YouTube Channel
	25 Apr 2022	EP 85: 3 Things You Didn’t Know About Gut Health	00:21:21
Optimal gut health has become a hot topic these days but is it all hype? Having a healthy gut should be a focus as part of your overall health as it’s connected to everything that happens in your body from supporting your immune system to regulating your mood. Tune in as I share 3 things you don’t know about gut health so you can start taking steps to a healthier gut starting today. Items mentioned in this episode include: FREE GUIDE - Meal Planning Toolkit EP 84: 5 Foods You Should Always Have In Your Pantry EP 83: 7 Foods That May Reduce Stress And Anxiety EP 5: How to optimize your gut for weight loss Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel SHOWNOTES: trudyestone.com/ INSTAGRAM: instagram.com/trudyestone
	08 May 2023	EP 126: 5 Stress Eating Triggers and How to Stop Them	00:12:39
May is the Mental Health Awareness Month and many people eat to feel better or relieve stress so in today’s episode we’ll explore 5 common triggers of stress eating and how to stop them. Items mentioned in this episode: Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	02 Oct 2023	EP 133: Autumn Stress Relief: Strategies for a Tranquil Season	00:17:23
As the leaves change colors and the air turns crisp, we often find ourselves facing new challenges and stressors. The transition from the carefree days of summer to the structured routines of fall can be overwhelming. That’s why in this week's episode, you’ll discover how to navigate this beautiful yet often hectic season with grace and tranquility. Get ready to learn strategies and practices that can make this autumn your most tranquil and stress-free season yet! Items mentioned in this episode include: Free Guide! Discover Stress Busting Foods with Foods that Soothe EP 89: Keeping Your Space And Mind Clutter-Free With Ysabelle Allard IG: @sleepinglionretreats Infinit: wellness everyday app IG: @be.infinit Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	06 Nov 2023	EP 138: Lighting Up Your Life: Strategies to Brighten Dark Days	00:17:15
Does Daylight Savings Time increase Seasonal Affective Disorder? Seasonal affective disorder (SAD), is a type of depression that comes and goes with the seasons. While some people experience SAD during the summer months, it is much more common during late fall and the winter months when we have reduced exposure to sunlight. This lack of sunlight may wreak havoc with our internal clock that regulates sleep, waking and appetite. Listen to this episode to learn more about what Seasonal Affective Disorder is and what you can do to feel better. ----more---- Items mentioned in this episode include: Center For Environmental Therapeutics (CET) Using Your Lightbox (CET) Choosing a light therapy box (Mayo Clinic) Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	01 May 2023	EP 125: No More Excuses: How to Develop Healthy Habits and Stick to Them	00:24:10
Eating and living healthy is more confusing than ever. In this episode I share the obstacles that you may be facing with developing healthier habits and how to make it easier to develop rock solid habits so that you can eat and live healthier more consistently. Items mentioned in this episode: Join the Swap it Don't Stop it Challenge! (spots filling up!) Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	11 Dec 2023	EP 143: 4 Tips to Prevent Holiday Weight Gain & Still be Merry	00:16:54
We have all been there - eating too much food during the holidays. Sometimes it can be tempting to just give up all self-control and enjoy ALLL the holiday treats. In this episode, you’ll walk away with 4 tips for how to combat holiday overeating so that the scale is a bit friendlier to you on January 1st! ----more---- Items mentioned in this episode include: Join the Swap it Don’t Stop it Challenge before the price goes up! Avoid holiday weight gain with my FREE Holiday Desserts Smoothie Guide! EP 57: Minding your Thought Life with Dr Krissy Doyle-Thomas Follow Food Swap Foodie on Instagram! Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone Pinterest Trudy Stone YouTube Channel
	24 Aug 2020	21. 7 Weight-Loss Myths That Could Be Holding You Back	00:20:31
So just how do you lose weight? Substitute diet soda for regular soda, eat low fat foods, just cut your carbs. These ideas are false and today we’re digging into 7 weight-loss myths that could be holding you back. These myths are food and diet industry propaganda that make and keep us fat and sick. Could these myths be holding you back from achieving your health goals? Join me in this episode as I discuss 7 weight-loss myths that could be holding you back from achieving your health goals and provide some clarity on your current frustrations for losing weight. Here’s a sneak peek of what’s in this episode: [2:15] Lies by the food industry combined with questionable government policies based on food industry lobbying are the major causes of our obesity and diabetes epidemics. [2:25] Over 40% of Americans and 30% of Canadians are obese. [3:10] Each person has a different set of hormones, metabolism, lifestyle factors, and other potential underlying health issues that could all play a role in how much weight he or she loses. [3:36] Don’t expect to see immediate weight-loss results the second you start eating healthy or 1 week into your diet. [4:12] Cutting out carbs altogether can actually make you gain weight because you’re missing out on filling fiber which has been proven to help you slim down. [4:33] Carbohydrates are made up of carbon, hydrogen, and oxygen. Carbs are actually essential as they’re our main source of energy. [4:51] The other thing about low-carbs is that this compels you to buy foods that have low-carb on the label. These foods that claim to be low-carb but are still high in fat and other damaging stuff that wrecks your health. [5:06] Complex carbs like fresh fruit, sweet potatoes, quinoa, brown rice, beans, and lentils are what our body naturally craves because it is what our brain uses to function properly. [5:25] Just avoid simple carbs and anything that’s white. So we’re talking about all the processed foods. [6:19] Your thoughts lead to your feelings which lead to your actions. [6:37] By telling yourself that you can’t or shouldn't eat a particular item, you can fall into a deprivation craving binging cycle followed by guilt. [7:35] You should fear eliminating fat from your diet more than you should fear eating it. With that said, all fats are not created equal. [8:06] Diets high in monounsaturated fats can help with weight-loss and may reduce risk factors for heart disease. [8:59] Polyunsaturated fats sources include cold-water fatty fish such as salmon, tuna, sardines, and seeds. [9:17] Salmon is one of the best foods for your brain and your waistline. It’s a great source of protein and there’s also a rich source of Omega-3 fat. [10:10] We need fats for healthy cell membranes, to make hormones, and to regulate inflammation and metabolism. [11:09] Diet pills are at best, ineffective, and at worst, harmful for your health. [11:24] Weight-loss surgeries including gastric bypass or gastric sleeve can be incredibly successful but not everybody is a good candidate. [11:47] Unless prescribed or recommended by your doctor, don’t rely on diet pills or weight-loss surgery to lose weight quickly. [12:04] Changing your thoughts can actually change how your brain communicates with the rest of your body. [12:44] The obesity research community is becoming increasingly aware that the artificial sweeteners used in diet soda, aspartame, and sucralose, for instance, lead to hard to control food urges later in the day. [13:14] Try weaning yourself off by switching to sparkling water and flavoring with lemon, cucumber, and fresh herbs. You could even drink chilled green tea which is an effective fat burner. [13:34] Among the overweight and obese adults study, those who drank diet soda ate more calories than those who consumed sweetened or regular soda. [14:12] Diet sodas raise the risk of diabetes more than sugar-sweetened sodas. [15:52] The body uses and stores calories differently depending on the nutrients each food is comprised of. [16:20] Protein also has a high thermogenic effect compared to fats and carbs. In turn, your body burns off a fair percentage of the meat’s calories during the digestion process and post-meal calorie burn spikes by as much as 35%. [16:44] Getting too many of your calories from desserts can leave you hungry, fat, frustrated, and overweight. [17:56] The composition of the food you eat is what matters. [18:15] When it comes to health and fitness, motivation is nothing more than a word and it’s used both as an upper or as a downer. [19:42] Those thoughts are always going to be there, it just comes down to how you manage them so that they don’t have power over you and wreck your weight-loss goals. Quotes: Seeing noticeable results could take time so just be patient with yourself. “All calories are the same” is one of the biggest weight-loss myths or lies that we’ve been told. The quality of your food matters more than quantity. Links mentioned in this episode: Shed and Shred Bootcamp Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone LinkedIn Trudy Stone Pinterest
	08 Feb 2021	EP 44: 6 Superfoods of the Caribbean	00:17:41
To mark Black History Month this February, I thought it would be fun to share the benefits of some of the Caribbean’s most popular foods. The Caribbean has much more to offer than just a warm and sunny vacation escape. Some of the foods in the Caribbean are overflowing with an abundance of nutrients, minerals and antioxidants which makes them overlooked when we think about superfoods to boost our health. In this episode I share 6 Caribbean superfoods that you may want to add to your diet. Here’s a sneak peek of what’s in this episode: [1:30] The Caribbean is just overflowing with an abundance of nutrients, minerals and antioxidants, which makes them overlooked when we think about superfoods to boost our health. [2:36] Breadfruit is a great source of complex carbohydrates, which help to manage your blood sugar. [3:09] Plantains may help with digestion and are also really rich in potassium with about 20% of your daily recommended amount. [7:03] Sea moss is also known as Irish Moss, and it's a type of seaweed that's made into a drink, and it has a lot of different nutrients. [7:19] Sea moss has been called a sex potion because it's really high in zinc, which has a strong impact on testosterone levels so amazing for men's health. [8:26] In my free e-book, you'll learn how to stock your kitchen and remove the confusion about what's actually healthy. The e-book also contains healthy, delicious recipes so that you can put those ingredients into action and give your body the nutrients that it needs. Grab it now at trudyestone.com/pantry. [9:06] Adding high potassium foods, like sea moss to your diet can significantly improve mental function. [9:53] Cassava is high in resistant starch, a type of starch that bypasses digestion, which feeds your beneficial gut bacteria, which may help to reduce inflammation and also promote digestive health. [10:37] Having a healthy gut is also important for your body to assimilate the nutrients from the foods that you're eating, because sometimes you might be eating the healthiest of foods. But if your gut isn't healthy, your body is not able to fully absorb those nutrients. [10:49] Okra is a nutritional powerhouse typically added to gumbos or stews. Okra is high in fibre which helps to improve digestion, as well as helping you to manage those cravings. It's also high in calcium, vitamin C, and folic acid. folic acid is actually really great for mental health as well. [13:07] Sorrel is known best as a rich red Jamaican punch or tea that's made from dried hibiscus flowers. It offers many nutrients such as calcium and ir Links mentioned in this episode: Ep 26: The Truth About Habits and Willpower Bare Essentials Free ebook Follow Trudy on Instagram! Follow Trudy on Facebook! Trudy Stone LinkedIn Trudy Stone Pinterest Trudy Stone YouTube Channel

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