Mindfully Well with Mel (Melissa Eich)

Thanks for listening!

Sign up for Breakthrough Week! melissaeichcoaching.ck.page/breakthrough

Sign up for the Mindfully Well Waitlist! : melissaeichcoaching.ck.page/waitlist

You can visit my website for more info, recipe ideas and more at https://www.melissaeichcoaching.com

Find me on Instagram at @melissa_eich for interactive posts, wellness tips and more!

See you next week for another episode of Mindfully Well with Mel.

Thanks for listening!

Breakthrough Week: https://tinyurl.com/bdhxxh2m

Enroll for Mindfully Well here:  https://tinyurl.com/599z39e5

You can visit my website for more info, recipe ideas and more at https://www.melissaeichcoaching.com

Find me on Instagram at @melissa_eich for interactive posts, wellness tips and more!

See you next week for another episode of Mindfully Well with Mel.

Thanks for listening!

Enroll for Mindfully Well! https://melissaeichcoaching.com/mindfully-well

You can visit my website for more info, recipe ideas and more at https://www.melissaeichcoaching.com

Find me on Instagram at @melissa_eich for interactive posts, wellness tips and more!

See you next week for another episode of Mindfully Well with Mel.

Thanks for listening!

Mindfully Well Enrollment: https://melissaeichcoaching.com/mindfully-wellSchedule Your Consultation here: https://app.acuityscheduling.com/schedule.php?owner=23515316&appointmentType=24744416

You can visit my website for more info, recipe ideas and more at https://www.melissaeichcoaching.com

Find me on Instagram at @melissa_eich for interactive posts, wellness tips and more!

See you next week for another episode of Mindfully Well with Mel.

Thanks for listening!

You can visit my website for more info, recipe ideas and more at https://www.melissaeichcoaching.com

Find me on Instagram at @melissa_eich for interactive posts, wellness tips and more!

See you next week for another episode of Mindfully Well with Mel.

Thanks for listening!

To find me on socials, my website, recipes and more, visit: https://linktr.ee/melissa_eich

See you on the next episode of Mindfully Well with Mel!

Thanks for listening!

Sign up for my free masterclass on October 16:melissaeichcoaching.ck.page/stress

Sign up for The Live Well Project waitlist: melissaeichcoaching.ck.page/livewell

You can visit my website for more info, recipe ideas and more at https://www.melissaeichcoaching.com

Find me on Instagram at @melissa_eich for interactive posts, wellness tips and more!

See you next week for another episode of Mindfully Well with Mel.

Thanks for listening!

Check out this link for more info on me and what I have coming up: https://linktr.ee/melissa_eich

Workout with me with Mega Strong! https://www.megastrongfitness.com/

See you next week for another episode of Mindfully Well with Mel.

Sign up for the waitlist for The Live Well Project opening October 18th! melissaeichcoaching.ck.page/livewell

Sign up for my free masterclass "Unstress Your Hormonal Mess" right here: melissaeichcoaching.ck.page/stress

Join Un-Stress Your Hormonal Mess Here: melissaeichcoaching.ck.page/stress

Join The Live Well Project here: https://melissaeichcoaching.com/live-well-project

Episode Outline:

1.  Introduction l (00:00 - 01:19)
2.  Importance of blood sugar stability (08:22 - 10:15)
3.  Understanding blood sugar peaks and crashes (12:05 - 17:55)
4.  Link between stress and blood sugar stability (23:14 - 37:03)
5.  Strategies for maintaining blood sugar stability (38:41 - 52:03)
6.  Conclusion and upcoming events (52:03 - 52:40)

Thanks for listening! The Live Well Project is open for enrollment until October 27! LWP will help you understand your stress so you can balance your hormones and finally feel like yourself. 

Click here to learn more and enroll! https://melissaeichcoaching.com/live-well-project

This episode is a highlight from the free masterclass I hosted last week called Un-Stress Your Hormonal Mess. In this podcast episode, you can expect to hear:

- Stress can come from various sources, not just workload.

- Hormonal balance begins and ends with nutrition and lifestyle.

- The importance of blood sugar regulation.

- The role of cortisol in stress perception and management.

- Symptoms and imbalances related to hormones.

- The benefits of strength training and its impact on hormonal regulation.

- Concept of functional muscle and its relevance to everyday activities.


See you next week for another episode of Mindfully Well with Mel!

I'm celebrating one year of the Mindfully Well with Mel Podcast! To celebrate, I'm doing a giveaway for Apple Air Pod Pros to make your listening that much better!

To enter: Rate and review the podcast

Snap a picture and upload it to IG stories and tag @melissa_eich

Thank you for your loyal following, and I'm looking forward to year two!

Thanks for listening!

Products mentioned:
Moon Juice:https://moonjuice.com/products/magnesi-om-magnesium-

1 Up: https://1upnutrition.com/products/super-magnesium

Apothekary: https://www.apothekary.co/collections/all

Juniper Apothecary: https://juniperapothecary.com/product-tag/magnesium/

Doterra: https://login.doterra.com/us/en-us/sign-in

Dakota Farms CBD/CGB:https://dakotaorganics.net/

Rest: https://www.restduvet.com/

Outline:

•  Impact of Daylight Saving Time on Biological Clock (01:08-02:59)
• Explaining the influence of daylight on the biological clock (01:13-01:28)
• The drastic changes in daylight hours and time shift (01:22-02:19)
• How the body operates on a 24-hour cycle (02:04-02:19)
• Adjusting to the Time Change (02:30-08:28)
• Challenges in adjusting the biological clock (02:30-02:46)
• Delaying meal times and hunger not being an emergency (02:59-04:15)
• Adapting to the new sun and moon cycle (04:39-05:09)
• Explaining the purpose of daylight saving time (05:12-05:41)
• The need for potential future changes in daylight saving legislation (05:41-05:59)
• Stress and the importance of patience during adjustment (06:02-07:08)
• Maintaining regular sleep and waking routines (07:12-07:58)
• The benefits of going to bed earlier (08:02-08:08)
• Mel's Evening Routine (08:28-25:21)
• Mel's routine after dinner (08:28-12:58)
• Starting the wind-down process (13:16-14:30)
• Being outside and engaging in activities (16:39-17:06)
• Preparing for bedtime, taking supplements (17:20-20:12)
• Mel's stress essentials and other tools (20:12-21:41)
• Exploring a new sleep aid (22:00-24:28)
• Mel's bedtime routine with her child (24:28-25:21)
• Final Tips for Better Sleep (25:21-35:27)
• Watching TV or reading before bed (25:06-27:32)
• Using sleep aids and creating a comfortable sleep environment (28:10-33:41)
• Reflecting on the importance of good sleep (34:21-34:41)
• Supporting the body and energy during the time change (34:37-35:30)
• Brief mention of vitamin D and its importance (34:39-35:25)

Thanks for listening!

Plan A Healthier Holiday Masterclass: melissaeichcoaching.ck.page/holiday2023

Nina's Free Class: www.nourishedwithnina.com/famtraining
Instagram: @nourishedwithnina

See you next week for another episode of Mindfully Well with Mel!

Thanks for listening!
Sign up for Plan A Healthier Holiday FREE Masterclass here:  melissaeichcoaching.ck.page/holiday2023

OUTLINE:

• "Plan a Healthier Holiday" to teach listeners how to plan their holiday season proactively. (Timestamp: 01:45)
• Encouraged listeners to focus on joy rather than seeking dopamine through food. (Timestamp: 02:37)
• Introduced the concept of using a plate instead of grabbing food mindlessly from platters. (Timestamp: 08:24)
• Suggested having a smoothie every day from Thanksgiving to New Year's Day for balanced nutrition. (Timestamp: 31:56)
• Announced a giveaway for lifetime access to a meal prep menu. (Timestamp: 33:22)
• Advised listeners to speak up for what they want and make their own food choices. (Timestamp: 36:06)
• Reminded listeners to focus on quantity if they can't control the quality of food available. (Timestamp: 34:12)
• Encouraged listeners to create their own structure and routines during the holiday season. (Timestamp: 29:55)
• Emphasized the importance of self-care and setting boundaries to manage holiday stress. (Timestamp: 39:07)
• Participate in the giveaway by posting smoothie photos on Instagram and tagging Mel. (Timestamp: 33:35)

See you next week for another episode of Mindfully Well with Mel!

Thanks for listening!
Sign up for the Mindfully Well Waitlist here: melissaeichcoaching.ck.page/mwwaitlist

OUTLINE:

•  Identifying and Overcoming Obstacles 02:06-04:00
•  The Power of Proactive Planning 04:00-09:40
•   Building Resilience through Planning 09:40-14:24
• Avoiding the "Should" Mindset 16:36-18:33
• Embracing Failure and Seeking Support 22:02-24:37
• Being Present and Patient on the Journey: 24:37-16:32
• Understanding and Managing Stress 29:13-37:51

See you next week!

Thanks for listening!
Mindfully Well Waitlist: https://mindfullywell.myflodesk.com/january24waitlist

Show notes:

Introduction to Measuring the Wrong Things and Measuring the Right Things
Timestamp: 00:10-02:19

Mel introduces the topic of measuring the wrong things and measuring the right things, emphasizing the importance of not getting caught in a cycle of starting and stopping.

 The Limitations of Measurement Methods
Timestamp: 02:19-10:39

Mel discusses the various methods of measurement available, such as technology and body scans, but acknowledges their lack of accuracy. She also mentions her own experience with using these methods.

Shifting Focus from Numbers to Feelings
Timestamp: 10:39-15:33

Mel encourages listeners to shift their focus from being fixated on numbers, particularly on the scale, to how they feel in their bodies. She explains the importance of making intellectual decisions based on values and lifestyle, rather than emotional reactions.

Building Confidence and Momentum
Timestamp: 15:33-25:14

Mel talks about the importance of building confidence and momentum in achieving goals. She suggests measuring success in terms of energy levels, sleep quality, and overall well-being, rather than solely relying on external indicators.

Tracking Metabolism and Thyroid Health
Timestamp: 25:14-29:15

Mel emphasizes the significance of tracking metabolism and thyroid health as part of the measurement process. She mentions the importance of asking questions and providing feedback to ensure progress in these areas.

Comprehensive Measurement Methods
Timestamp: 29:15-35:53

Mel discusses the use of comprehensive measurement methods, such as taking consistent photos, using measurements, and assessing consistency in various aspects of life. She explains how these methods provide a more holistic view of progress and help in achieving desired outcomes.

Embracing the Learning Process
Timestamp: 35:53-36:45

Mel encourages listeners to embrace the learning process and accept that mistakes and setbacks are part of the journey. She emphasizes the importance of managing stress, upholding boundaries, and focusing on what truly matters in life

See you next week!

Thanks for listening!

Sign up for the Mindfully Well Waitlist! https://mindfullywell.myflodesk.com/january24waitlist

See you next week for another episode of Mindfully Well with Mel!

Thanks for listening!
Sign up for the Mindfully Well Waitlist here: https://mindfullywell.myflodesk.com/january24waitlist

Sign up for FREE week: The Right Weigh Week here: https://mindfullywell.myflodesk.com/rightweighweek

Find your Weight Loss Resistance Archetype here: https://www.tryinteract.com/share/quiz/657227b2ba67320014771c68

Show notes:

Introduction to the Weight Loss Resistance Archetypes (00:00-01:50)

Mel introduces the topic of the weight loss resistance archetypes

 Importance of Identifying with an Archetype (01:51-03:56)

Emphasizes that each person will identify with one archetype but may see aspects of themselves in all of them

Stresses the importance of understanding the archetypes to harness weight loss efforts effectively

Introduces the concept of the 80/20 rule and how it applies to weight loss results

Mentions that many clients come to her burned out, overwhelmed, and stressed, and the focus is on working smarter, not harder

The Role of Mindset and Actions in Weight Loss (03:57-06:48)

Discusses the need to change mindset and actions to achieve weight loss goals

Highlights the importance of understanding the driving forces behind actions

Emphasizes that a plan alone is not enough and that the underlying mindset must be addressed

Expresses belief in people's ability to figure out the reasons behind their weight loss struggles

 Steps to Overcoming Weight Loss Resistance (06:49-07:52)

Outlines the two steps to overcome weight loss resistance: understanding the driving force and normalizing the process

Acknowledges that the mind tends to resist change and offers support in anticipating and navigating this resistance

Introduction to the Archetypes and Quiz (07:53-12:55)

Introduces the four weight loss resistance archetypes: escape, emotional, stress, and hormonal

Provides a brief description of each archetype and their specific needs

Highlights the importance of taking the quiz to identify one's primary archetype and focus efforts accordingly

Encourages listeners to join the upcoming episodes to learn more about each archetype and find support in the community

Conclusion and Next Steps (12:56-15:52)

Reiterates the importance of taking action and focusing on the 20% effort that creates 80% of the results

Encourages listeners to tune in, take the quiz, and sign up for the upcoming episodes to gain a deeper understanding of the archetypes and find answers to their weight loss struggles

See you next week for another episode of Mindfully Well with Mel!

Sign up for The Right Weigh Week Jan 9 -11:  https://mindfullywell.myflodesk.com/rightweighweek

Take the Weight Loss Resistance Quiz here:  https://www.tryinteract.com/share/quiz/657227b2ba67320014771c68

Get on the Mindfully Well waitlist here: https://melissaeichcoaching.com/

OUTLINE:

• Chapter 1: Introduction to Weight Loss Resistance Archetypes
• Timestamp: 00:00-00:42
• Description: The host introduces the topic of weight loss resistance archetypes and mentions a quiz to determine which archetype the listener fits into.
• Chapter 2: Emotional Weight Loss Resistance
• Timestamp: 01:24-02:06
• Description: The host mentions that future episodes will cover emotional weight loss resistance and other types, but does not provide specific details in this chapter.
• Chapter 3: The Problem with XYZ
• Timestamp: 02:41-04:53
• Description: The host discusses the problem with relying on external plans for weight loss, emphasizing the need to take personal responsibility and avoid perfectionism.
• Chapter 4: Falling Off Track and Fitting into a Box
• Timestamp: 05:50-07:23
• Description: The host addresses the tendency to fall off track and try to fit oneself into a predefined plan, highlighting the importance of finding an individualized approach.
• Chapter 5: Overcoming Disempowerment
• Timestamp: 07:23-14:20
• Description: The host discusses ways to overcome disempowerment in weight loss, including focusing on personal needs, avoiding excessive information-seeking, and taking back control.
• Chapter 6: Becoming Empowered
• Timestamp: 14:20-26:48
• Description: The host explores strategies for becoming empowered in weight loss, such as seeking support, understanding past failures, feeling in control, and taking intentional actions.

Thanks for listening! I will see you next week for another episode of Mindfully Well with Mel!

Sign up for the Right Weigh Week here: https://mindfullywell.myflodesk.com/rightweighweek

Sign up for the Mindfully Well waitlist here: https://melissaeichcoaching.com/

Take the weightloss resistance quiz here: https://www.tryinteract.com/share/quiz/657227b2ba67320014771c68

OUTLINE

• Chapter 1: Introduction
• Timestamp: 00:00-00:10
• Mel introduces the episode and mentions the topic of the second weight loss archetype.
• Chapter 2: Announcement of "Right Weigh Week"
• Timestamp: 00:10-01:20
• Mel announces the upcoming "Right Way Week" and provides details about the event. She encourages listeners to sign up for free.
• Chapter 3: Introduction to the Mindfully Well program
• Timestamp: 02:19-02:45
• Mel briefly mentions the Mindfully Well program and its duration.
• Chapter 4: Stress Weight Loss Resistance
• Timestamp: 03:21-03:30
• Mel introduces the topic of the second weight loss archetype, which is stress weight loss resistance.
• Chapter 5: Stress Weight Loss Resistance Quiz
• Timestamp: 03:30-03:51
• Mel mentions a quiz she created to identify the stress weight loss resistance archetype.
• Chapter 6: Discussion on Managing Stress
• Timestamp: 06:03-06:17
• Mel mentions the importance of managing stress and how it relates to today's topic.
• Chapter 7: Overview of Future Topics
• Timestamp: 06:17-06:24
• Mel briefly mentions future topics, including hormonal weight loss resistance and emotional weight loss resistance.
• Chapter 8: Science Behind Stress Weight Loss Resistance
• Timestamp: 08:10-09:24
• Mel discusses the science behind stress weight loss resistance, mentioning cortisol and hormonal imbalances.
• Chapter 9: Effects of Chronic Stress
• Timestamp: 11:03-12:21
• Mel discusses the negative effects of chronic stress, including its impact on weight loss.
• Chapter 10: Daily Scenario of Stress Weight Loss Resistance
• Timestamp: 14:19-17:14
• Mel explains a day-to-day scenario of someone experiencing stress weight loss resistance and its effects on behavior.
• Chapter 11: Importance of Stress Management
• Timestamp: 19:35-21:43
• Mel emphasizes the importance of stress management and provides suggestions for managing stress.
• Chapter 12: Personalized Protocol for Stress Weight Loss Resistance
• Timestamp: 34:30-38:41
• Mel discusses the need for a personalized protocol to address stress weight loss resistance and mentions the options available in her program.
• Chapter 13: Conclusion and Preview of Next Topic

Thanks for listening! See you next week for another episode of Mindfully Well with Mel!

Sign up for the Right Weigh Week: https://mindfullywell.myflodesk.com/rightweighweek

Mindfully Well enrollment January 10 -19: www.melissaeichcoaching.com

Take the weight loss resistance quiz: https://www.tryinteract.com/share/quiz/657227b2ba67320014771c68

• Chapter 1: Introduction and Announcement of "Right Way Week"
• Timestamp: 00:00 - 03:02
• Summary: The host introduces the episode and mentions that they will be discussing hormonal weight loss resistance. They also announce the start of "Right Way Week," a live event that will be taking place on specific dates.
• Chapter 2: Recap of Previous Episodes
• Timestamp: 03:02 - 03:48
• Summary: The host briefly recaps the previous episodes and mentions that the topic of hormonal weight loss resistance is a continuation of the previous episode's discussion on cortisol.
• Chapter 3: Overview of Hormonal Weight Loss Resistance
• Timestamp: 03:48 - 05:49
• Summary: The host explains that hormones, including cortisol and DHEA, play a crucial role in weight loss resistance. They emphasize the importance of hormonal balance for effective weight loss.
• Chapter 4: Effects of Cortisol on Weight Loss
• Timestamp: 05:49 - 09:50
• Summary: The host explains how cortisol, when released due to stress, can lead to weight gain. They discuss the impact of cortisol on blood sugar levels and energy levels, resulting in fatigue and discombobulation.
• Chapter 5: The Role of Adrenal Glands and DHEA
• Timestamp: 09:50 - 14:21
• Summary: The host discusses the role of adrenal glands in releasing cortisol and DHEA. They highlight the importance of maintaining a balanced hormonal production and how imbalances can lead to weight loss resistance.
• Chapter 6: The Impact of Stress on Hormonal Balance
• Timestamp: 14:21 - 18:46
• Summary: The host explains how chronic stress can disrupt hormonal balance and contribute to weight loss resistance. They discuss the different types of stress and the need to address the root causes of stress for effective weight loss.
• Chapter 7: Testing and Evaluating Hormonal Imbalances
• Timestamp: 18:46 - 26:21
• Summary: The host recommends using a dutch test to evaluate hormonal imbalances and assess blood sugar stability. They discuss the importance of identifying the type and source of stress to create a personalized protocol for weight loss.
• Chapter 8: Strategies for Overcoming Hormonal Weight Loss Resistance
• Timestamp: 26:21 - 30:52
• Summary: The host emphasizes the need for a comprehensive approach to overcome hormonal weight loss resistance. They mention the importance of mindset, custom protocols, coaching, and long-term solutions for achieving optimal health and weight loss.
• Chapter 9: Conclusion and Future Topics
• Timestamp: 30:52 - end

Thanks for listening! I will see you next week for another episode of Mindfully Well with Mel!

Mindfully Well is open for enrollment! Read more and enroll here: https://melissaeichcoaching.com/

Outline:

• Chapter 1: Introduction to Emotional Weight Loss Resistance (00:00-03:11)
• Introduction to the episode and weight loss resistance series (00:00-00:52)
• Explanation of emotional weight loss resistance (01:30-03:11)
• Chapter 2: The Impact of Personal Circumstances (04:06-09:44)
• Allowing personal circumstances to dictate thoughts and feelings (04:24-05:13)
• The role of resistance in following through (05:47-06:13)
• Decisions and their impact on personal growth (09:38-09:44)
• Chapter 3: Overcoming Emotional Resilience (09:44-14:11)
• The brick wall of emotional resilience (09:44-10:30)
• Chipping away at the wall through mental and emotional work (10:51-11:28)
• Balancing discipline with self-compassion (11:33-12:42)
• Pushing through challenges and reaching new levels (13:08-14:11)
• Chapter 4: Personal Growth and Expansion (15:10-19:23)
• Reflecting on personal growth and expansion (15:10-19:23)
• Choosing a word of the year for self-improvement (15:16-19:23)
• Chapter 5: Belief, Trust, and Autonomy (19:19-21:44)
• The importance of belief in oneself (19:19-21:44)
• Holding onto belief and trust in the coaching process (20:57-21:44)
• Chapter 6: Taking Action for Your Future Self (22:05-24:17)
• Making decisions based on the love for your future self (22:05-22:10)
• The role of personal responsibility and accountability (22:16-22:48)
• Learning to rest and push oneself when needed (22:34-22:48)
• Chapter 7: Overcoming Emotional Weight Loss Resistance (24:08-25:30)
• Understanding the power of thoughts in weight loss resistance (24:08-24:16)
• Taking action and becoming emotionally resilient (24:41-24:47)

Thanks for listening! I will see you next week for another episode of Mindfully Well with Mel.

www.melissaeichcoaching.com

Outline: 

• Chapter 1: Introduction and Reflections on Turning 40
• Timestamp: 00:00-02:01
• Chapter 2: Advice to My 30-Year-Old Self
• Timestamp: 02:01-02:52
• Chapter 3: Being True to Yourself and Communicating Your Needs
• Timestamp: 02:52-04:51
• Chapter 4: Taking Care of Your Physical and Mental Health
• Timestamp: 04:51-09:26
• Chapter 5: Embracing Growth and Continuous Improvement
• Timestamp: 09:26-18:25
• Chapter 6: Prioritizing What Truly Matters
• Timestamp: 18:25-21:15
• Chapter 7: Accepting Different Phases of Life
• Timestamp: 21:15-23:12
• Chapter 8: Embracing Your Uniqueness
• Timestamp: 23:12-25:08
• Chapter 9: Seeking Knowledge and Different Perspectives
• Timestamp: 25:08-28:32
• Chapter 10: Setting Realistic Expectations for Others and Yourself
• Timestamp: 28:32-32:49
• Chapter 11: Trusting Your Intuition and Finding Answers Within
• Timestamp: 32:49-35:58
• Chapter 12: Cultivating Integrity in Actions and Relationships
• Timestamp: 35:58-37:25
• Chapter 13: Nurturing Love and Connection
• Timestamp: 37:25-38:26
• Conclusion: Farewell and Next Episode Preview
• Timestamp: 38:26-End

Thanks for listening! I'll see you next week for another episode of Mindfully Well with Mel!

Thanks for listening!

Mindfully Well Waitlist: https://mindfullywell.myflodesk.com/may24

FREE Buddha Bowl Challenge: 

https://mindfullywell.myflodesk.com/n1yax63miu

Questions? You can email me here. (insert melissa@melissaeich.co)

Or visit my linktree here. (insert https://linktr.ee/mindfullywell)

See you next week for another episode of Mindfully Well with Mel!

Thanks for listening!
Sign up for the Buddha Bowl Challenge here: https://mindfullywell.myflodesk.com/n1yax63miu

Find out more about The Live Well Project here: https://melissaeichcoaching.com/live-well-project

See you next week for another episode of Mindfully Well with Mel!

Thanks for listening!
Sign up for the Buddha Bowl Challenge here:

https://mindfullywell.myflodesk.com/n1yax63miu

Sign up for The Live Well Project Waitlist here: 

https://mindfullywell.myflodesk.com/drxttoftmy

See you next week for another episode of Mindfully Well with Mel!

In this episode we dive deep into:

• My personal journey with weight loss resistance: Unexplained weight gain, body changes, and feeling lost despite healthy habits.
• Shifting mindset: From "what went wrong?" to "what can I do to feel better?"
• The gut-hormone connection: Unveiling the powerful link between gut health and hormone balance.
• The domino effect: How an unhealthy gut can lead to hormone imbalances and various health concerns.
• Key gut issues: Gut imbalances, leaky gut, dysbiosis, and H. Pylori infection - their impact on digestion, inflammation, and detoxification.
• The healing journey: Addressing the root cause (gut health) and experiencing positive changes in weight, energy, and mood.
• Your path to healing: Steps to begin today. 

Key takeaways:

• Gut health is crucial for overall well-being and impacts hormone balance.
• Unexplained weight gain, hormonal imbalances, and other health concerns can often stem from gut issues.
• Addressing gut health can lead to positive changes in various aspects of your life.
• It's never too late to take action and feel better! SIgn up for The Live Well Project Waitlist right here.  - add link: https://mindfullywell.myflodesk.com/drxttoftmy
• Take charge of whole-food nutrition by joining the 7-day whole-food reset.  - add link: https://mindfullywell.myflodesk.com/n1yax63miu

Questions? You can email me at melissa@melissaeich.co OR visit my website: www.melissaeichcoaching.com

Take the hormonal imbalance quiz here: https://www.tryinteract.com/share/quiz/65d28084a41d970015ca02bc

Sign up for The Hormonal Balance Blueprint here:  https://mindfullywell.myflodesk.com/hormones

Read more about The Live Well Project and get on the waitlist here: https://melissaeichcoaching.com/live-well-project

Summary:

In this episode, Melissa discusses the importance of eating more and balancing hormones for weight loss and overall health. She introduces a hormonal imbalance quiz and explains the interconnectedness of hormones. Melissa addresses the fear and challenges of eating more, emphasizing the need to overcome societal beliefs and trust the body's signals. She highlights the purpose of eating more, including providing the body with necessary nutrients and creating hormonal balance. Melissa provides a methodical approach to increasing food intake and transitioning to a fat loss phase.

Takeaways

Eating more is essential for balancing hormones and achieving weight loss.
Overcoming the fear of eating more requires challenging societal beliefs and trusting the body's signals.
Increasing food intake gradually and strategically can lead to improved energy levels and hormonal balance.
Transitioning to a fat loss phase should only be done after a period of eating more and achieving hormonal balance.

Chapters

00:00 Introduction and Hormonal Imbalance Quiz
03:54 The Importance of Balancing Hormones
09:21 The Negative Effects of Under Eating
10:49 The Confidence to Eat More
25:28 Overcoming the Fear of Eating More
30:03 The Purpose of Eating More
36:46 Methodically Increasing Food Intake
44:32 Transitioning to a Fat Loss Phase
45:02 Conclusion

Questions? Email me at melissa@melissaeich.co

Register for The Hormone Balance Blueprint on March 6 here - yes there will be replays!
 https://mindfullywell.myflodesk.com/hormones

Enroll in The Live Well Project here!
https://melissaeichcoaching.com/live-well-project

Summary
In this episode, Melissa Eich discusses the importance of strength training with the female cycle. She introduces the Livewell Project, a program that focuses on balancing hormones, managing stress, and optimizing energy and sleep. Melissa explains the four phases of the female cycle and how they impact energy levels and recovery. She provides guidance on cycle-based training, including increasing weights during the follicular phase, pushing for personal records during ovulation, and focusing on active recovery during the luteal phase. Melissa emphasizes the importance of tracking workouts, energy levels, and cycle days to optimize training and muscle growth.

Takeaways

• Balancing hormones is crucial for overall well-being and should be a priority for women.
• Understanding the four phases of the female cycle can help optimize energy levels and recovery during strength training.
• Cycle-based training involves adjusting weights and intensity based on the phase of the cycle.
• Tracking workouts, energy levels, and cycle days can help women strategically and methodically build muscle.

Chapters

00:00
Introduction and Announcements

01:04
Importance of Hormonal Balance

03:08
Stress Management and Hormonal Balance

04:57
Understanding the Four Phases of the Female Cycle

06:46
Introduction to Building Muscle with the Cycle

07:37
Cycle-Based Training in the Follicular Phase

09:02
Cycle-Based Training in the Ovulation Phase

09:27
Cycle-Based Training in the Luteal Phase

36:04
Harnessing the Power of Your Female Body

37:29
Conclusion and Invitation to the Livewell Project

See you next week for another episode of Mindfully Well with Mel!

Sign up for The Live Well Project through March 12 at midnight. You can sign up right here: https://melissaeichcoaching.com/

In this workshop, Melissa Eich discusses the Hormone Balance Blueprint and the importance of hormonal balance for overall health and well-being. She shares her personal journey and explains how hormonal imbalances can affect various aspects of life. Melissa highlights the role of nutrition, stress, and lifestyle factors in hormonal balance and addresses common hormonal imbalances such as estrogen dominance and adrenal burnout. She emphasizes the impact of blood sugar instability and the importance of addressing it for hormonal health. Melissa also discusses the role of cortisol and circadian rhythm in hormonal balance and the effects of light exposure on cortisol production. This conversation covers the importance of meal timing, inflammation, sleep, stress management, and a holistic approach to achieving hormonal balance. The Livewell Project is introduced as a program that helps individuals achieve hormonal balance naturally. The program focuses on nutrition, workouts, stress management, sleep, and understanding the menstrual cycle. The importance of mindset and sticking to lifestyle changes is emphasized. The program also offers bonuses and discounts for additional programs. The cost and enrollment details are provided at the end.

Takeaways

• Hormonal balance is crucial for overall health and well-being.
• Nutrition, stress, and lifestyle factors play a significant role in hormonal imbalances.
• Blood sugar instability can lead to hormonal imbalances and should be addressed.
• Cortisol and circadian rhythm have a significant impact on hormonal balance. Meal timing and eating more foods earlier in the day can help achieve hormonal balance.
• Inflammation is caused by factors such as over-exercise, processed foods, exposure to toxins, and poor sleep.
• Managing perceived stress is possible through awareness and changing how stress is perceived.
• Achieving hormonal balance requires a holistic approach that includes nutrition, circadian rhythm, inflammation reduction, and stress management.
• The Livewell Project offers a comprehensive program to achieve hormonal balance naturally, with a focus on nutrition, workouts, stress management, sleep, and understanding the menstrual cycle.

Thanks for listening! See you next week for another episode of Mindfully Well with Mel.

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Shownotes:

In this episode, Melissa discusses the concepts of overworking, underworking, and working without drama. She explores the characteristics of overworking, such as taking action out of fear or desperation and choosing strict diet protocols. Melissa then explains how overworking can lead to underworking and the negative self-talk and comparison that often accompany it. She emphasizes the importance of consistency and avoiding perfectionism. Melissa also addresses the cycle of underworking and the need for emotional resiliency. She encourages listeners to approach change with patience and self-love, making small, sustainable changes.

Takeaways

Overworking often stems from fear and desperation, leading to strict diet protocols and a focus on perfectionism.
Underworking can result from exhaustion and an identity crisis, leading to self-sabotage and a victim mentality.
Consistency and self-compassion are key to achieving long-term results and maintaining a healthy lifestyle.
Emotional resiliency is crucial for navigating the challenges and discomfort that arise during the journey of change.
Approaching change with patience, embracing self-love, and making small, sustainable changes are essential for long-term success.

Chapters

00:00 Introduction: Overworking, Underworking, and Working Without Drama
00:53 Characteristics of Overworking
04:36 Transition to Underworking
05:33 Negative Self-Talk and Comparison
07:12 Perfectionism and Inconsistency
08:53 Consistency and Dramatic Results
09:49 The Cycle of Underworking
10:07 The Impact of Negative Self-Talk
11:17 Identity Crisis and Self-Sabotage
12:22 The Mucky Middle and Coaching Support
13:41 Staying in Confusion and Indulgent Emotions
15:00 The Victim Mentality and External Factors
16:18 Emotional Resiliency and Continuing the Journey
25:44 Making Small, Sustainable Changes
26:32 Working Without Drama and Self-Love
32:28 Approaching Change with Patience and Unhurriedness
33:26 Conclusion: Embracing Health and Taking Care of Your Body

Thanks for listening! See you next week for another episode of Mindfully Well with Mel!

Find out more about Melissa and her services here: www.melissaeichcoaching.com

Summary

In this episode, Melissa Eich shares her travel tips and strategies for maintaining a healthy lifestyle while away from home. She emphasizes the importance of setting personal goals and considering the purpose of the trip, whether it's for vacation or work. Melissa advises bringing familiar foods and supplements to ensure proper nutrition and adherence to personal dietary needs. She also suggests making conscious choices when dining out and being mindful of alcohol consumption. Additionally, Melissa provides advice for managing digestive issues and offers tips for those who frequently travel for work. Overall, her tips aim to help listeners maintain a healthy and balanced lifestyle while traveling.

Chapters

00:00 Introduction and Importance of Travel Tips
03:13 Approaching Travel for Vacation vs. Work
06:23 Bringing Familiar Foods and Supplements
10:14 Choosing Foods and Snacks
13:51 Managing Alcohol Consumption
21:07 Setting Boundaries for Alcohol Consumption
23:25 Addressing Constipation
26:40 Traveling for Work and Setting Standards
28:09 Creating a Routine and Making Healthy Choices
28:38 Conclusion

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Shownotes:

Shaming our bodies, regardless of size, is a common experience for many women.
Losing weight does not automatically lead to happiness or self-acceptance.
External influences, such as the diet industry, can perpetuate harmful beliefs about body image.
Taking actions from a place of self-love and respect is key to achieving a positive body image and overall well-being.

Chapters

00:00 Shame and Body Image
01:00 The Illusion of Weight Loss
03:23 The BMI Calculator and Diet Industry
04:26 Taking Action from Shame
05:17 Conflicting Messages
06:08 Loving Your Body at Every Size
06:38 The Importance of Coaching
07:56 Owning Your Choices
09:37 Shame and Medication
10:32 Making Your Own Decisions
11:40 Beliefs About Your Body
12:21 Taking Actions from Self-Love
13:40 Understanding Shame
15:01 Changing Your Mindset
16:31 Body Composition Changes
18:49 The Dangers of Over-Restriction
19:47 The All-or-Nothing Mindset
20:38 Believing in Yourself
22:09 Living in the Gray
23:37 Challenging Polarized Beliefs
26:10 Creating New Beliefs
29:06 Taking Actions from Self-Love
30:04 Discovering Self-Love and Acceptance
31:30 Taking Actions from Love

Thanks for listening! See you next week for another episode of Mindfully Well with Mel

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Summary

This conversation explores the difference between solving problems and sulking in problems. It emphasizes the importance of asking helpful questions and reframing unhelpful ones. The speaker discusses how unhelpful questions often stem from underlying beliefs and how they can keep us stuck. The conversation also touches on overwhelm and the need to pause and ask why we feel overwhelmed. It highlights the power of asking better questions to find solutions and encourages listeners to believe in their ability to solve their problems. The speaker concludes by discussing the importance of practicing reframing questions and thinking like our future selves.

Chapters
00:00 Solving Problems vs. Sulking in Problems
03:08 The Power of Asking Helpful Questions
09:45 Dealing with Overwhelm and Finding Solutions
13:47 Understanding Unhelpful Questions and Beliefs

Thanks for listening! See you next week for another episode of Mindfully Well with Mel

Register for the FREE 3-day series: Beyond The Scale. Click here to register: https://mindfullywell.myflodesk.com/beyond

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Summary
In this episode, Melissa Eich discusses the problem with having a finish line mentality when it comes to weight loss. She explains that there is no finish line because living in a human body means constantly managing weight, food choices, and mindset. She emphasizes the importance of adopting a lifestyle approach to healthy eating and balance, rather than a diet mentality. Melissa also highlights the need to be emotionally stable and neutral throughout the weight loss journey, rather than being emotionally charged and focused on perfection. She encourages listeners to focus on becoming the future version of themselves and learning the skills of a healthy lifestyle.

Chapters
00:00 Introduction and Announcement of Three-Day Series
04:57 The Problem with the Finish Line Mentality
07:49 Adopting a Lifestyle Approach to Weight Loss
11:53 Emotional Stability and Neutrality in the Weight Loss Journey
12:13 Becoming the Future Version of Yourself

Thanks for listening! See you next week for another episode of Mindfully Well with Mel.

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Show notes: 

Summary
The traditional approach of 'eat less and move more' for weight loss often fails because the body adapts to the lower energy availability. The metabolism is constantly adjusting to the environment based on stress and energy availability. Crash diets and quick fixes do not prioritize metabolic health and can lead to further metabolic damage. Women in their 30s, 40s, and 50s are less resilient to these changes and need to care for their metabolism differently. It is important to listen to the signals of the metabolism, such as sleep, appetite, mood, cravings, strength, digestion, and menstrual cycle. Improving the metabolism requires eating more of the right nutrients, moving the body in a way that increases metabolism, and managing stress.

Takeaways
The traditional approach of 'eat less and move more' for weight loss often fails because the body adapts to the lower energy availability.
Crash diets and quick fixes do not prioritize metabolic health and can lead to further metabolic damage.
Women in their 30s, 40s, and 50s are less resilient to metabolic changes and need to care for their metabolism differently.
Listening to the signals of the metabolism, such as sleep, appetite, mood, cravings, strength, digestion, and menstrual cycle, is important for understanding metabolic health.
Improving the metabolism requires eating more of the right nutrients, moving the body in a way that increases metabolism, and managing stress.

Sign up for Beyond The Scale right here: 

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Mindfully Well is open for enrollment! www.melissaeichcoaching.com

Thanks for listening! See you soon for another episode of Mindfully Well with Mel!

Mindfully Well is open for enrollment! www.melissaeichcoaching.com

Thanks for listening. See you soon for another episode of Mindfully Well with Mel!

Mindfully Well is open for enrollment! www.melissaeichcoaching.com

Thanks for listening! See you next week for another episode of Mindfully Well with Mel.

Thanks for listening! 

Check out all the things on my website: https://melissaeichcoaching.com/
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See you next week for another episode of Mindfully well with Mel.

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See you next week for another episode of Mindfully Well with Mel!

In this episode, Melissa Eich discusses the importance of healing your relationship with food as a way to heal your relationship with yourself. 

Takeaways

Healing your relationship with food is essential for healing your relationship with yourself.
Using food as an emotional crutch prevents personal growth and keeps you stuck.
Eating with a plate or bowl instead of standing or eating out of the pantry helps create a mindful connection with food.
Practicing patience with food involves using a hunger scale, chewing food thoroughly, and being present during meals.
Not overthinking or worrying about food allows you to trust yourself and make conscious choices.
Being unaffected by the thoughts and opinions of others regarding your food choices is a sign of a healthy relationship with food.
No longer restricting or compensating for meals shows a neutral and healthy relationship with all types of food.

Chapters

00:00 Healing Your Relationship with Food to Heal Yourself
07:09 Eating Mindfully: The Power of a Plate or Bowl
12:59 Practicing Patience with Food and Being Present
21:36 Making the Next Best Decision Instead of Impulsive Eating
25:08 Being Unaffected by the Thoughts and Opinions of Others
29:53 No More Restricting or Compensating for Meals

Thanks for listening! See you next week for another episode of Mindfully Well with Mel.

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You can follow Sophia on Instagram right here: https://www.instagram.com/sophiadawnwellness?igsh=NWNtd2Q4MGtkaWhu

Find Sophia's podcast, Flow with the Grow right here: https://podcasts.apple.com/us/podcast/flow-with-the-grow/id1517959920

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See you next week for another episode of Mindfully Well with Mel!

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Find Shauna on Instagram at: https://www.instagram.com/the.rooted.ot
or on her website: https://therootedot.com

Thanks for listening. See you next week for another episode of Mindfully Well with Mel!

Thanks for listening! See you next week for another episode of Mindfully Well with Mel.

Sign up for the Metabolism Jumpstart Workshop on July 31 here: https://mindfullywell.myflodesk.com/workshop

Sign up for Metabolism Revival program waitlist here: https://mindfullywell.myflodesk.com/metabolism-revival

Shownotes:
A low metabolism is not inevitable with age and can be influenced by exercise, food intake, activity, stress, and lifestyle.
Symptoms of a low metabolism include weight gain, fatigue, cravings, low appetite, low hormones, trouble concentrating, and weak bones.
Improving metabolism involves focusing on steps instead of intense cardio, eating breakfast and never skipping meals, and getting morning sun exposure.
Consistency in nutrition, movement, and lifestyle choices is key to building a healthy metabolism.

Chapters
00:00 Understanding Low Metabolism and Its Causes
01:50 Symptoms of a Low Metabolism
05:43 What is Metabolism?
06:10 Altering Metabolism: It's Never Too Late
09:03 The Importance of Nutrition for Energy
12:19 The Impact of Chronic Dieting
15:41 Improving Metabolism: Actionable Steps
17:49 Eating Breakfast and Never Skipping Meals
18:17 Morning Sun Exposure
19:16 Upcoming Workshop: Metabolism Jumpstart

Sign up for the Metabolism Jumpstart Workshop here: https://mindfullywell.myflodesk.com/workshop

Sign up for Metabolism Revival here: https://mindfullywell.com/metabolism-revival

A low metabolism can lead to weight gain and reduced energy expenditure. Hormonal imbalances, such as thyroid and cortisol imbalances, can contribute to a slow metabolism. Other factors include reduced muscle mass, altered fat storage mechanisms, and metabolic differences. Strategies to boost metabolism include weightlifting, eating more high-quality foods, and focusing on progressive overload in workouts.

00:00 The Relationship Between Low Metabolism and Weight Gain
02:24 The Role of Hormonal Imbalances in Metabolism
05:03 The Impact of Muscle Mass on Metabolism
06:51 Understanding Altered Fat Storage Mechanisms
09:24 Metabolic Differences and Their Effects on Weight
21:53 Boosting Metabolism Through Weightlifting
23:49 The Importance of Eating High-Quality Foods
25:42 Using Progressive Overload to Improve Metabolism

Thanks for listening. See you next week for another episode of Mindfully Well with Mel!

Sign up for the Metabolism Jumpstart Workshop here: https://mindfullywell.myflodesk.com/workshop

Sign up for Metabolism Revival here: https://mindfullywell.com/metabolism-revival

Summary

In this episode, Melissa Eich discusses the importance of muscle in metabolism and the benefits of strength training. She emphasizes the need for proper nutrition and rest to support muscle growth and explains how muscle contributes to insulin sensitivity, energy production, hormonal balance, and improved body composition. Melissa also addresses the misconception that strength training will make women bulky and highlights the positive impact of muscle on daily activities and mental health. She concludes by encouraging listeners to sign up for her Metabolism Jumpstart Workshop and Metabolism Revival program.Chapters

00:00 Introduction and Workshop Announcement
03:19 The Importance of Muscle in Metabolism
10:31 Building Muscle through Strength Training
18:39 Nutrition and Rest for Muscle Recovery
19:35 Dispelling the Myth of Bulky Muscles
21:25 The Benefits of Muscle for Daily Activities and Mental Health
26:31 Avoiding Fasting and Excessive Cardio for Muscle Growth
27:19 The Significance of the Post-Workout Meal

Thanks for listening. See you next week for another episode of Mindfully Well with Mel!

Sign up for Metabolism Revival TODAY! : https://mindfullywell.com/metabolism-revival

Sign up for the Mindfully Well Coaching program waitlist: https://mindfullywell.myflodesk.com/may24

Summary

In this episode, Melissa Eich discusses the impact of stress on metabolic health and weight loss. She emphasizes that stress is not just a mental state but a physical response that can wreak havoc on our bodies, particularly as we get older. Melissa explains how stress affects blood sugar regulation, insulin sensitivity, cortisol levels, gut health, sleep patterns, and hormonal balance. She also highlights the importance of addressing both the physical and mental aspects of stress to break the cycle. Melissa introduces her upcoming program, Mindfully Well Coaching, which provides a tailored holistic approach to managing stress and achieving weight loss goals.

00:00 Introduction and Enrollment for Metabolism Revival
05:31 The Impact of Stress on Metabolic Health
09:45 The Physical Effects of Stress
12:37 Addressing the Root Causes of Stress
18:11 Introducing Mindfully Well Coaching

Thanks for listening. See you next week for another episode of Mindfully Well with Mel!

Show notes: 

Sign up for the Mindfully Well waitlist here: https://mindfullywell.myflodesk.com/may24

Summary

In this episode, Melissa Eich discusses menopause, perimenopause, and menopause weight gain. She explains that the most common complaint during this transition is changes in body composition, specifically weight gain and muscle loss. Melissa emphasizes that while these changes are real and can be challenging, they do not define women and that perimenopause and menopause can be vibrant and fulfilling years. She provides strategies for managing weight gain during this time, including prioritizing protein intake, engaging in resistance training, managing stress, optimizing sleep, and focusing on nutrient-dense whole foods. Melissa also introduces her program, Mindfully Well Coaching, which offers a holistic approach to health and weight management during perimenopause and menopause.

00:00 Understanding Perimenopause
08:12 The Impact of Hormonal Changes on Body Composition
10:55 Entering Menopause
15:00 Strategies for Managing Menopause Weight Gain
18:14 The Importance of Resistance Training and Stress Management
20:05 Optimizing Sleep and Nutrition during Menopause
23:05 Introducing Mindfully Well Coaching

Sign up for The Right Weigh Week here: https://mindfullywell.myflodesk.com/rww

Find out more about Mindfully Well here: https://mindfullywell.com/mindfully-well

Summary

In this episode, Melissa Eich discusses the emotional roller coaster of depending on the scale to determine self-worth and weight loss progress. She emphasizes that the scale is just a data tool and not a judgment tool. Melissa explores the vicious cycles that can occur when the scale determines mood and motivation, leading to all-or-nothing thinking and self-sabotage. She also highlights the impact of this emotional dependency on relationships. Melissa offers solutions for overcoming weight loss resistance, including balancing hormones and reframing the idea of being stuck. She encourages listeners to ask the right questions and take targeted action towards their goals.

Chapters

00:00 Introduction and Reminder about the Right Way Week
01:05 The Emotional Roller Coaster of Depending on the Scale
03:03 Breaking Free from Vicious Cycles and Self-Sabotage
07:51 The Impact of Emotional Dependency on Relationships
09:08 Overcoming Weight Loss Resistance in Midlife
14:24 Reframing the Idea of Being Stuck
16:47 Asking the Right Questions and Taking Targeted Action
18:43 The Mindfully Well Program: A Structured Approach to Health and Weight Loss

Sign up for The Right Weigh Week: https://mindfullywell.myflodesk.com/rww

Learn more about Mindfully Well: https://mindfullywell.com/mindfully-well

Summary

This episode discusses weight loss after the age of 35 and the impact of stress on weight gain. The host emphasizes the importance of addressing the root causes of weight gain, such as stress and hormonal imbalances, rather than focusing solely on diet and exercise. The program Mindfully Well is introduced as a holistic approach to weight loss that includes addressing mindset and stress management. The host highlights the significance of preserving and building muscle mass in midlife and reframing the focus from weight loss to fat loss. Enrollment for the program is encouraged.
Chapters

00:00 Introduction and Right Weigh Week
01:12 The Impact of Stress on Weight Gain
03:03 The Importance of Preserving Muscle Mass
05:43 Addressing the Root Causes of Weight Gain
09:29 Reframing the Focus: From Weight Loss to Fat Loss
11:47 Enroll in Mindfully Well: A Program for Midlife Weight Loss

In this conversation, Melissa Eich discusses the importance of self-care and challenges the notion that it is selfish. She explains how society has conditioned women to prioritize others over themselves and the negative impact this can have on their health and happiness. Melissa emphasizes that self-care is necessary and provides practical examples of daily habits that contribute to overall well-being, such as meal preparation, strength training, stress management, and rest. She also addresses common obstacles to self-care, including guilt and lack of time, and encourages listeners to prioritize themselves and incorporate small acts of self-care into their daily routines.

Chapters

00:00 Introduction: Challenging the Notion of Selfishness
00:32 Societal Conditioning and the Neglect of Women's Needs
05:14 The Importance of Prioritizing Self-Care
08:04 Practical Examples of Daily Habits for Self-Care
11:16 Overcoming Obstacles to Self-Care: Guilt and Lack of Time
15:55 The Ripple Effect of Self-Care: Enhancing Lives

In this episode, Melissa debunks seven nutritional myths for midlife women. She addresses myths about fruit, salt, seed oils, gluten-free foods, cortisol-lowering drinks, probiotics, and gut health. Melissa emphasizes the importance of whole foods, stress management, and listening to your body. She encourages small, consistent changes for long-lasting results.


00:00 Introduction: Nutritional Myths for Midlife Women
03:18 Myth 1: Fruit is Bad
05:26 Myth 2: Salt is Bad
08:02 Myth 3: Seed Oils are Harmful
10:44 Myth 4: Gluten-Free Foods are Healthier
12:37 Myth 5: Cortisol-Lowering Drinks for Weight Loss
14:50 Myth 6: Probiotics as a Cure-All for Gut Health
17:20 Conclusion: Making Small, Consistent Changes

Enrollment for Mindfully Well is open! Click here to read more and enroll today! 

https://mindfullywell.com/

Enrollment for Mindfully Well is open! Click here to read more and enroll today! 

https://mindfullywell.com/

Enrollment for Mindfully Well is open! Click here to read more and enroll today! 

https://mindfullywell.com/

Read more about Mindfully Well here: https://mindfullywell.com/mindfully-well

Summary

In this Q&A episode, Melissa answers five questions related to hormones, snacking, morning workouts, bloating, and supplements. She provides practical advice and tips for managing late afternoon and evening snacking, overcoming the snooze button habit, understanding the difference between bloating and weight gain, choosing the right supplements, and the potential risks of fasting. Melissa emphasizes the importance of consistency, good habits, and addressing the root causes of health issues.
Chapters

00:00 Introduction and Overview
01:01 Managing Late Afternoon and Evening Snacking
08:17 Overcoming the Snooze Button Habit for Morning Workouts
14:51 Understanding the Difference Between Bloating and Weight Gain
24:43 Choosing the Right Supplements
30:42 The Risks of Extended Fasting
33:22 Conclusion

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Find out more about the services Melissa offers by clicking here: https://mindfullywell.com/

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In this episode, Melissa Eich shares her approach to creating meal plans that are efficient, time-saving, and family-friendly. She emphasizes the importance of meal prepping to save time during the week and provides examples of her own meal prep menu. Melissa also discusses the benefits of involving the whole family in healthy eating and the importance of learning how to make balanced choices when eating out.


00:00 Efficient Meal Planning and Prep
11:09 Involving the Whole Family in Healthy Eating
16:27 Repurposing Meals and Ingredients
21:00 Making Balanced Choices When Eating Out

The conversation discusses the challenges of maintaining a healthy diet during the Halloween season and the subsequent holiday season. It explores the temptation of Halloween candy and the downward slide into consuming more sugar and unhealthy foods. The speaker provides strategies for building a healthier relationship with candy, such as being conscious around it and planning ahead. The conversation also highlights the impact of sugar on gut health and blood sugar stability. It emphasizes the importance of making conscious decisions about food choices during the holiday season to avoid feeling miserable and seeking diets as a solution.

00:00 Introduction to Spooky Season and the Halloween Slide
02:42 Challenges of Halloween Candy and Mindless Eating
04:38 Building a Healthier Relationship with Candy
06:22 Creating Friction and Making Conscious Decisions
10:29 The Downward Slide into the Holiday Season
11:57 Conscious Decision-Making for a Healthier Holiday Season
12:42 Conclusion

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Summary

In this episode, Melissa Eich shares her experience of being alcohol-free for 60 days. She discusses the reasons behind her decision, the challenges she faced, and the lessons she learned. Melissa emphasizes the importance of making the decision to go alcohol-free and the freedom that comes with it. She also highlights the discomfort of social events and the need to find alternative ways to cope. Melissa concludes by discussing the impact of alcohol on physical health and the benefits of living an alcohol-free life.

Chapters

00:00 Introduction: Melissa's Decision to Go Alcohol-Free
02:21 Chapter 1: The Hardest Part: Making the Decision to Go Alcohol-Free
05:39 Chapter 2: You Don't Have to Have a Problem to Choose Alcohol-Free
08:57 Chapter 3: You Will Never Regret Waking Up Without a Hangover
10:02 Chapter 4: Going Alcohol-Free: Not Forever, but a Temporary Choice
13:29 Chapter 5: The Discomfort of Social Events Without Alcohol
17:28 Chapter 6: Better Recovery and Muscle Building Without Alcohol
19:37 Chapter 7: Alcohol Doesn't Solve All Problems, It Only Numbs Discomfort
21:04 Chapter 8: Choosing Alcohol-Free: Impact on Parenting and Setting an Example

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In this episode, Melissa Eich discusses the challenges of intuitive eating in today's food environment, emphasizing that for most people, it is an unrealistic goal. Instead, she advocates for mindful eating, which involves planning meals ahead of time and using cognitive processes to make informed food choices. Melissa highlights the importance of understanding emotional triggers for eating and encourages listeners to take ownership of their food decisions to avoid guilt and remorse.

00:00 The Myth of Intuitive Eating
03:10 Mindful Eating: A Practical Approach
09:13 Understanding Emotional Eating and Decision Making

Are you ready to jumpstart your metabolism? Grab your 7-day guide by clicking here: https://mindfullywell.myflodesk.com/jumpstart

Summary

In this episode, Melissa Eich discusses the misconceptions surrounding food sensitivities and the ineffectiveness of food sensitivity testing. She emphasizes that food sensitivities are symptoms of underlying gut issues, particularly leaky gut, which can be exacerbated by stress and gluten. Melissa explains the importance of understanding gut health and suggests alternative testing methods to identify gut integrity and microbiome balance. She advocates for a holistic approach to health that includes managing stress, proper nutrition, and lifestyle changes.

Chapters

00:00 Understanding Food Sensitivities
03:10 The Concept of Leaky Gut
05:53 The Role of Stress and Gluten
09:04 Identifying and Addressing Gut Issues
12:05 The Importance of Gut Health Testing

Are you ready to jumpstart your metabolism? Grab my 7-day jumpstart guide here: https://mindfullywell.myflodesk.com/jumpstart

Are you ready to jumpstart your metabolism? Click here to start your 7-day Metabolism Jumpstart: 

https://mindfullywell.myflodesk.com/jumpstart

Are you ready to jumpstart your metabolism? Click here to start your 7-day Metabolism Jumpstart: 

https://mindfullywell.myflodesk.com/jumpstart

Are you ready to jumpstart your metabolism? Click here to start your 7-day Metabolism Jumpstart: 

https://mindfullywell.myflodesk.com/jumpstart

Are you ready to jumpstart your metabolism? Click here to start your 7-day Metabolism Jumpstart: 

https://mindfullywell.myflodesk.com/jumpstart

Are you ready to jumpstart your metabolism? Click here to start your 7-day Metabolism Jumpstart: 

https://mindfullywell.myflodesk.com/jumpstart

Are you ready to jumpstart your metabolism? Click here to start your 7-day Metabolism Jumpstart: 

https://mindfullywell.myflodesk.com/jumpstart

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In this episode, we explore how cortisol impacts weight loss and hormonal balance in midlife women. Key points covered:

• Why chronic stress prevents weight loss, especially around the midsection
• How cortisol acts as the "conductor" of your hormonal orchestra
• The hidden sources of stress affecting your hormones
• Signs of cortisol imbalance: sleep issues, energy crashes, sugar cravings
• The hormonal domino effect: how cortisol impacts insulin, thyroid, and sex hormones
• Practical steps to restore hormonal balance:
  • Morning routine with delayed screen time
  • Protein-rich breakfast within an hour of waking
  • Strategic breaks throughout the day
  • Evening wind-down routine
  • Consistent sleep schedule

Special Announcement: Enrollment is now open for the Mindfully Well coaching program, a 6-month program helping women understand their unique hormonal landscape and achieve sustainable weight loss. Schedule a consultation at mindfullywell.com/mindfullywell-program

Summary
In this episode of Mindfully Well, Melissa Eich discusses the importance of rethinking exercise routines for women in midlife. She emphasizes the need for a strength-focused approach rather than high-intensity workouts, which can lead to exhaustion and weight gain. The conversation covers the impact of stress and cortisol on the body, the significance of maintaining muscle mass for metabolism, and strategic strength training methods that promote health and energy without overwhelming the body.

Takeaways

• The right exercise routine in midlife is crucial.
• High-intensity workouts may work against your body.
• Strength training is essential for women over 30.
• Cortisol levels can affect weight and energy.
• Muscle mass is vital for metabolism and health.
• Rest and recovery are as important as workouts.
• You can build muscle at any age.
• Tracking workouts helps in progressive overload.
• Smart training can prevent burnout and injuries.
• Listening to your body is key to effective exercise.

Chapters

00:00
Rethinking Exercise in Midlife

06:09
Understanding Stress and Exercise

12:31
Hormonal Health and Exercise

18:01
The Importance of Muscle Maintenance

Summary
In this episode, Melissa Eich discusses the deeper gains from weight loss beyond just the number on the scale. She emphasizes the importance of energy, trust in food choices, and confidence as key components of a successful weight loss journey. Through her program, Mindfully Well, she aims to help individuals achieve hormonal balance, reduce stress, and foster a healthier relationship with food, ultimately leading to a more fulfilling life.

Takeaways

• The number on the scale is not the main focus.
• Energy is crucial for sustaining weight loss efforts.
• Many people quit their resolutions due to energy depletion.
• Understanding the difference between willpower and energy is key.
• Having energy allows for more meaningful activities.
• Food freedom comes from trusting oneself around food choices.
• Dieting often leads to mistrust in one's food decisions.
• Building trust involves making consistent food choices.
• Confidence grows from following through on commitments.
• The weight loss journey is about becoming more of who you are.

Chapters

00:00
The Real Gains of Weight Loss

08:30
Energy: The Foundation of Transformation

15:06
Building Trust and Food Freedom

20:36
Confidence Through the Weight Loss Journey

www.mindfullywell.com

Summary
In this conversation, Melissa Eich discusses the critical relationship between energy levels and weight loss. She emphasizes that focusing on energy creation is essential for sustainable weight loss, rather than obsessing over the scale. The discussion covers the impact of low energy on daily life, the importance of quality nutrition, and practical strategies for improving energy levels. Eich also addresses common misconceptions about laziness and willpower, advocating for a more compassionate understanding of energy management.

Takeaways

• You're not lazy; you're just lacking energy.
• Creating energy is essential before expecting weight loss.
• Quality of food impacts energy levels significantly.
• Insulin resistance can hinder energy production.
• Low energy leads to poor food choices and cravings.
• Sleep is crucial for energy restoration.
• Eating breakfast kickstarts your metabolism.
• Avoid high sugar foods for sustainable energy.
• Small, frequent meals can help maintain energy levels.
• Mindful eating can prevent energy crashes.

Chapters

00:00
The Energy-Weight Loss Connection

12:25
Understanding Energy Deficiency

20:06
Practical Solutions for Energy Creation

www.mindfullywell.com

Summary

In this episode of Mindfully Well, Melissa Eich discusses the often-overlooked aspects of maintaining health and wellness while traveling. She emphasizes that the most critical period for recovery is not during the vacation itself, but rather the time immediately after returning home. Melissa shares insights on how to approach travel without falling into the traps of over-restriction or overindulgence, and offers practical strategies for transitioning back into daily routines. The conversation highlights the importance of planning, self-awareness, and mindful choices to ensure a balanced approach to travel and health.

Takeaways

• The most crucial part of healthy travel isn't what you do before or during your vacation, but what you do when you get home.
• The first 24 hours after returning home are critical for recovery and getting back on track.
• Avoid extreme dieting or over-restriction before a vacation, as it can lead to overindulgence during the trip.
• Daily movement while on vacation can help maintain energy levels and make better food choices.
• Planning ahead for meals and activities can enhance enjoyment and prevent impulsive decisions while traveling.
• Dopamine levels can significantly drop after returning from a vacation, making it hard to get back into routine.
• It's essential to push through discomfort when returning home to reset habits and routines.
• Meal prepping and grocery shopping immediately after returning can ease the transition back to normal life.
• Self-care and listening to your body are crucial during and after travel.
• Finding a balance between enjoyment and moderation is key to a healthy travel experience.

Chapters
00:00
The Importance of Post-Travel Recovery

03:11
Pre-Vacation Mindset and Habits

05:55
Navigating Vacation Choices

08:49
Dopamine and the Post-Vacation Slump

11:56
Strategies for a Smooth Transition Home

24:00
Planning for Success After Travel

My 7 Day Hormone Reset Method: http://mindfullywell.com/or_jumpstart

Virtual GLP-1 Providers: https://advancedvitalityhrt.com/

Summary

In this episode, Melissa Eich discusses GLP-1 medications, focusing on what to avoid while using them for weight loss and hormonal health. She emphasizes the importance of understanding GLP-1's role in the body, the necessity of healthy eating, and the differences between injectable and oral forms. Melissa also highlights the significance of microdosing, tracking food intake, and managing stress to achieve long-term weight loss success.

Chapters

00:00
Introduction to GLP-1 Medications

02:01
Understanding GLP-1 and Its Role

05:38
The Importance of Healthy Eating

09:15
Injectables vs. Oral GLP-1

12:19
Supplementation and Microdosing

16:16
Top Mistakes to Avoid with GLP-1

25:19
Managing Stress and Lifestyle Factors

Keywords

GLP-1 medications, weight loss, hormonal health, microdosing, healthy eating, stress management, nutrition, injectables, supplements, chronic inflammation

www.mindfullywell.com

Click here to register for the Spring Reset Challenge

Summary

In this conversation, Melissa Eich discusses the crucial role of mindset in achieving weight loss goals. She emphasizes that the mind is both a tool for overcoming obstacles and a source of self-imposed barriers. Through her Spring Reset Challenge, she aims to help individuals shift their focus from restrictive dieting to a more holistic approach that includes emotional resilience and belief in oneself. Eich shares insights on how to navigate mental challenges, the importance of belief over hope, and the necessity of embracing emotions to foster lasting change in one's weight loss journey.

Takeaways

• Your mind is the most powerful tool for weight loss.
• Beliefs shape our reality; we can choose them.
• Obstacles are often self-created by our thoughts.
• Hope is not enough; belief is essential for success.
• Emotions are normal and should be embraced, not avoided.
• Tracking food and workouts can feel hard but is necessary.
• The journey includes ups and downs; it's all neutral.
• You can change your beliefs through practice and repetition.
• Every obstacle is an opportunity for growth.
• Refusing to quit is key to achieving your goals.

Chapters

00:00
Harnessing the Power of Your Mind for Weight Loss

04:04
The Spring Reset Challenge: A New Approach to Wellness

12:16
Overcoming Mental Obstacles in Weight Loss

19:31
Belief vs. Hope: The Key to Success

25:59
Embracing Emotions: The Path to Lasting Change

Keywords

weight loss, mindset, mental obstacles, belief, Spring Reset Challenge, emotional resilience, coaching, wellness, self-improvement, personal growth

www.mindfullywell.com
Spring Reset Challenge: http://mindfullywell.com/challenge

Summary
In this episode, Melissa Eich discusses the challenges of winter, particularly the winter slump, and introduces the Spring Reset Challenge as a solution. She explores the science behind winter fatigue, the importance of hydration, and how social connections can help maintain motivation during the colder months. The conversation emphasizes the need to create energy and the impact of dehydration on overall health, while encouraging listeners to embrace the season and take proactive steps towards wellness.

Chapters
00:00
Introduction to the Spring Reset Challenge
14:21
Creating Energy During Winter
27:06
Social Connections and Motivation

Welcome to Mindfully Well with Mel! In this first teaser episode I am talking a little bit about what you can expect from this podcast, how I got started and what pushes be to wake up and do this every single day. I'm so glad you're here and on the track to start living "mindfully well".

Thanks for listening! If you are looking to get started with 1:1 coaching, visit this link to schedule a consultation: https://app.squarespacescheduling.com/schedule.php?owner=23515316 You can visit my website for more info, recipe ideas and more at www.melissaeichcoaching.com. You can find me on Instagram at @melissa_eich for interactive posts, wellness tips and more! See you next week for another episode of Mindfully Well with Mel.

Thanks for listening! If you are looking to get started with 1:1 coaching, visit this link to schedule a call: https://app.squarespacescheduling.com/schedule.php?owner=23515316 You can visit my website for more info, recipe ideas and more at www.melissaeichcoaching.com. You can find me on Instagram at @melissa_eich for interactive posts, wellness tips and more! See you next week for another episode of Mindfully Well with Mel.

Today we are talking about all things STRESS. How it presents itself, how it affects your body and your life as a whole and ultimately how to manage and eliminate unnecessary stressors. Buckle up!

Thanks for listening! If you are looking to get started with 1:1 coaching, visit this link to schedule a call: https://app.squarespacescheduling.com/schedule.php?owner=23515316

You can visit my website for more info, recipe ideas and more at www.melissaeichcoaching.com. You can find me on Instagram at @melissa_eich for interactive posts, wellness tips and more! See you next week for another episode of Mindfully Well with Mel.

Thanks for listening! If you are looking to get started with 1:1 coaching, visit this link to schedule a call: https://app.squarespacescheduling.com/schedule.php?owner=23515316 Sign up for "Planning a Healthier Holiday" https://melissaeichcoaching.ck.page/holiday Mindfully Well Program: https://www.melissaeichcoaching.com/mindfullywell You can visit my website for more info, recipe ideas and more at https://www.melissaeichcoaching.com You can find me on Instagram at @melissa_eich for interactive posts, wellness tips and more! See you next week for another episode of Mindfully Well with Mel.

Thanks for listening! If you are looking to get started with 1:1 coaching, visit this link to schedule a call: https://app.squarespacescheduling.com/schedule.php?owner=23515316

Black Friday Mindfully Well special: https://www.melissaeichcoaching.com/pl/2147638174

Find out more about Mindfully Well and Apply Here:https://www.melissaeichcoaching.com/mindfullywell

Interested in hormone testing and private coaching? Email me at melissa@melissaeich.co or head to my website www.melissaeichcoaching.com

Follow me on Instagram: https://www.instagram.com/melissa_eich

See you next week for another episode of Mindfully Well with Mel!

Grab a FREE meal prep week and loads of helpful tools for a healthier December: https://melissaeichcoaching.ck.page/ahealthydecember

Mindfully Well Program enrollment is open now through January 14. https://www.melissaeichcoaching.com/mindfullywell

Thanks for listening! If you are looking to get started with 1:1 coaching, visit this link to schedule a call: https://app.squarespacescheduling.com/schedule.php?owner=23515316

You can visit my website for more info, recipe ideas and more at https://www.melissaeichcoaching.com You can find me on Instagram at @melissa_eich for interactive posts, wellness tips and more!

See you next week for another episode of Mindfully Well with Mel.

Thanks for listening to Mindfully Well with Mel! Apply for Mindfully Well : https://www.melissaeichcoaching.com/mindfullywell

Download the weekly planning sheet for your obstacles: https://drive.google.com/file/d/19CLIJQk0ioAf7eGznYsBZQyxf2rQvpT2/view?usp=sharing

If you are looking to get started with 1:1 coaching, visit this link to schedule a call: https://app.squarespacescheduling.com/schedule.php?owner=23515316

You can visit my website for more info, recipe ideas and more at https://www.melissaeichcoaching.com

You can find me on Instagram at @melissa_eich for interactive posts, wellness tips and more!

See you next week for another episode of Mindfully Well with Mel.

Thanks for listening!

Future Self Workshop: https://app.squarespacescheduling.com/schedule.php?owner=23515316&appointmentType=39390036

Enrollment for Mindfully Well https://www.melissaeichcoaching.com/mindfullywell

You can visit my website for more info, recipe ideas and more at https://www.melissaeichcoaching.com

Find me on Instagram at @melissa_eich for interactive posts, wellness tips and more!

See you next week for another episode of Mindfully Well with Mel.

Thanks for listening! If you are looking to get started with 1:1 coaching, visit this link to schedule a call: https://app.squarespacescheduling.com/schedule.php?owner=23515316

Mindfully Well Program: https://www.melissaeichcoaching.com/mindfullywell

You can visit my website for more info, recipe ideas and more at https://www.melissaeichcoaching.com

Find me on Instagram at @melissa_eich for interactive posts, wellness tips and more!

See you next week for another episode of Mindfully Well with Mel.

Thanks for listening!

Enroll for Mindfully Well : https://www.melissaeichcoaching.com/mindfullywell

Follow my Instagram: https://www.instagram.com/melissa_eich/

See you next week for another episode of Mindfully Well with Mel.

Thanks for listening!

Sign up to join the Mindfully Well Program: https://www.melissaeichcoaching.com/mindfullywell

You can visit my website for more info, recipe ideas and more at https://www.melissaeichcoaching.com

Find me on Instagram at @melissa_eich for interactive posts, wellness tips and more!

See you next week for another episode of Mindfully Well with Mel.

Thanks for listening! If you are looking to get started with 1:1 coaching, visit this link to schedule a call: https://app.squarespacescheduling.com/schedule.php?owner=23515316

Mindfully Well Program: https://www.melissaeichcoaching.com/mindfullywell

You can visit my website for more info, recipe ideas and more at https://www.melissaeichcoaching.com

You can find me on Instagram at @melissa_eich for interactive posts, wellness tips and more!

See you next week for another episode of Mindfully Well with Mel.