The Live Diet-Free podcast

You may recognize today's guests from their massive TikTok accounts or top ranking podcast, Cut the Crap.

They're joining me today to talk about a whole bunch of stuff, from alcohol and assessing the role it has in your life, to common food tracking mistakes, and what it's like to have their every move critiqued by the masses on social media!

Beth Feraco is a Strength And Nutrition Coach, Recovering Alcoholic, Runner, Wife, Mother, Lifter of Heavy Things, Fitness Motivator and Champion of Personal Growth and Development! 

If you’re  looking to lose weight, gain strength, improve your mental and physical health, feel great and become the best version of yourself she’s here to help!

A week or two into our Gone For Good coaching program, Liz was feeling like a new woman: energy through the roof, headaches gone, finally getting glimpses of feeling like herself.

And then as life has a way of doing, the perfect storm of "life stuff" knocked her down a few pegs.

Normally self-motivated, she couldn't bring herself to do, well, anything except for lay on the couch.

She could have wallowed in the "grind" she was experiencing but she did something else, instead.

She reached out to her coach, Amber, and told her how she was feeling. She made it a priority to attend group coaching calls to surround herself with the support she needed to pull herself out of this funk.

And it worked! Instead of this doom and gloom sticking around for weeks and really setting her back, within a week she was feeling just as good as she had been. The improvements of learning to put the right fuel in her body and letting go of the dozens of food "rules" that had been bogging her down were undeniable and they've just kept coming.

Tune into this episode as Liz and I discuss how leaning on your support system can expedite your results, how to feel comfortable reaching out for help when you have a problem you don't know the answer to, and some of the non-scale benefits that are making Liz's life so much easier and more enjoyable!

Ready to learn how to navigate change, wrestle with failure, and live an intentional life?

I know that seems like a lot to cover in a single podcast but we're doing it!

Today I'm reviewing You Are Awesome by Neil Pasricha and sharing 9 "secrets" to help you be more resilient, happy, and successful.

You'll love how simple and easy-to-implement these tips are!

Losing weight is so much harder when no one supports you.

Feeling alone and ostracized in your efforts is a shortcut to giving up on your goals with a quickness.

But sometimes what seems like a lack of support is actually something else entirely.

In this episode, I'm diving into all the reasons why people who love you might seem to not support your goals -- and how to stay committed to them, regardless.

I know you hear a lot about how important it is to treat yourself with compassion, to learn to trust yourself, and to want to change from a place of love rather than self-hatred but easier said than done, right?

Today I'm joined by therapist-turned-mindfulness-and-self-love-coach, Karel Chan, who's sharing with us a specific tool called the RAIN practice that will help you actually DO those things.

When done consistently, this practice can help you reduce or even completely eliminate cravings for food, booze, cigarettes, or whatever is your default coping mechanism.

Tune in to learn what RAIN is and how you can start using it today.

Karel Chan is a licensed therapist and mindfulness and self love coach. Anchored Awakening is her coaching practice, guiding passionate, high-achieving women to heal from heartbreak, shame, and self loathing through inner child work and authentic self love. She has healed multiple mental and emotional wounds using mindfulness, self love, and self compassion, and it is her mission to help others do the same. She lives in the beautiful Pacific Northwest with the most amazing pup and spends her time deepening her spiritual practice, knitting and designing knitting patterns, and enjoying connected friendships.

Getting older does NOT mean resigning yourself to living out the rest of your days on a rocker on the front porch and today's guest, Jimeane, is all the evidence you'll need of that.

Married to her marathon running husband for 45 years, she was unwilling to accept that getting older would mean being overweight and sedentary.

She joined Gone For Good 3 months ago wanting to lose weight, keep up with her 8(!) grandkids and lower her cholesterol.

Now? She's reduced her cholesterol by 65 POINTS, lost more than 14 pounds, more than 20 inches, and has the energy to watch the majority of her grandkids all summer!

Get ready to be inspired by Jimeane's positive outlook and willingness to learn new things so she can live her best life.

If you feel like you're drowning under the mental load of running your household on top of, well, everything else, today's episode is for you.

I'm reviewing Fair Play by Eve Rodsky and teaching you exactly how to go about dividing those domestic tasks more equitably so you have time to take care of yourself, maintain friendships, and do the things that (used to) light you up.

Even if you feel like you have plenty of support at home, you'll still learn a thing or two in this episode!

Moving back to the US after 3 years in Germany opened my eyes to just how difficult it is to lose weight (or keep it off) in the US.

While there are a lot of improvements we could make on a societal or cultural level, I want you to see the autonomy you have over your choices so you don't feel like a victim of circumstance.

With the heightened awareness you'll have after today's episode, it'll be easier for you to overcome these challenges and be in the minority of Americans who successfully lose weight and keep it off.

If you've ever looked in the mirror or seen a picture and felt a disconnect between what you see and how you feel, you need today's episode.

My guest, Anna Marcolin, is a psychotherapist and personal development coach, here to share her tips for overcoming body image issues and body dysmorphia, as well as learning to love and accept yourself even while changing how you look.

You don't want to miss this one.

Anna Marcolin

As a psychotherapist and life coach, Anna has built a thriving private practice over the past 25 years. In addition to working with clients one-on-one, she has also spoken to companies across the country from billion dollar giants like Amazon to small businesses making a big impact.

Anna has helped hundreds of people heal from trauma, break through limiting thoughts and confidently go after the life they want through her evidence-based, holistic approach. She engages clients and audiences quickly with her unique ability to connect with authenticity, empathy and humor. Anna is not your average therapist; she’s more like a personal trainer for your mind.

After raising 5 kids and more dogs than you can count, Anna has seen it all. With an unwavering belief that every human being deserves a deeply fulfilling life, Anna meets everyone where they are and gives them the tools they need to truly thrive.

Badass

Confidence

Coach Podcast

Through her own podcast and as a guest on other people’s platforms, Anna challenges women to shed their inner critic, shame, guilt and regret that hold them captive and get real about the life they want to live and what it will take to get there. With powerful, actionable steps, Anna teaches women how to master their thoughts, feelings and behaviors and unleash the badass within.

HOW TO BOOKANNA

After trying every quick fix under the sun, Amy knew something had to change if she wanted what she saw in the mirror to reflect how she felt inside.

The pandemic allowed her the opportunity to do some self-reflecting and decide that she needed help.

Now 10 weeks & 22 pounds into Gone For Good, Amy's entire mindset has shifted from, "I'm not good enough," to "I will not look back."

Learn the lessons that have helped Amy make this transformation & will help you develop the same unwavering confidence in your future.

If you've ever felt any sort of anxiety about a social or work related situation, you're in good company. 99% of us have!

Today's episode is a review of How To Be Yourself by Ellen Hendriksen and will help you quiet your inner critic and rise above social anxiety.

You'll learn what social anxiety is and how it differs from shyness or being an introvert, as well as specific tools and strategies for reducing your anxiety to something that just happens sometimes, rather than your whole identity.

Don't miss the end where we talk tips about making friends as an adult!

If you haven't experienced the "grind," you will.

You probably have, you just may not have heard of it by this name.

The "grind" is when you've been committed to your weight loss goals for 4-6 weeks, have made some progress, but start to feel like you're still working really hard and have very little to show for it.

It's when you're tempted to throw in the towel since what you're doing obviously isn't working, anyway.

It's when you are most prone to giving up but you CAN'T if you want to make more progress than the first few pounds.

Tune in to find out what signs to look for and, most importantly, how to get through the "grind" so you come out the other side stronger, more resilient, and more confident that you can and will reach your goals.

We're talking all about pain today and I guarantee you are going to be fascinated and learn a thing or two.

Tune in to better understand what pain is, the brain-body connection, how to reduce pain, tips for reducing nervous system sensitivity, and more.

Today's client spotlight, Susan, came to EA Coaching ready to go all-in on learning and applying everything she needed to stop feeling so fluffy and start feeling STRONG, again.

She did just that. Being coachable, immersing herself in our coaching community and resources, Susan didn't just drop a clothing size and gain a whole new wardrobe of clothes she wasn't sure would fit, again.

She set herself up to maintain her results pretty effortlessly while enjoying retirement and being a grandma.

You will learn so much from Susan and I can't wait for you to get to know her.

Raise your hand if setting boundaries sounds uncomfortable and you'd rather...not.

Same. But after listening to this review of The Book of Boundaries by Melissa Urban, you'll realize just how necessary they are if you want to protect your sanity, lose weight, and so much more.

In this episode you'll learn how to set boundaries at work, with your inlaws, your spouse, around food & alcohol, and with YOURSELF.

Wanna know one of the best ways to stop eating all the snacks every afternoon/evening?

Shape your environment to support the choices you want to make!

This episode will walk you through all my tips for cleaning out your kitchen, organizing it, and rebuilding it in a way that makes it easier to resist temptations & eat the fruits & veggies you keep telling yourself you should.

You are going to LOVE this episode! 140 in and it's one of my absolute favorites.

Dr. Cindy Tsai is an award-winning board-certified physician, TEDx speaker, bestselling author and wellness/life coach taking an integrative mind-body-spirit approach helping accomplished women create alignment to live a healthy and meaningful life with ease. As a leader, physician, and patient herself, she saw and experienced the impact of chronic stress on the body and was compelled to do more than prescribe medications as a bandaid. Through her own healing journey, she explored and trained in a wide range of modalities and transitioned to entrepreneurship to make a bigger impact taking an integrative approach to wellness. Dr. Cindy believes that everyone deserves to enjoy the life they worked so hard for and it’s time to say yes to yourself and more.

You may remember today's guest from episode 81 and today Jenny is back to give us an update on her life and progress in the year since that interview came out. / Spoiler alert, she's still 12/10 committed to her goals, connected to her Why, and making progress the 2020 version of herself couldn't even fathom.

I can't wait for you to be inspired by what's possible for you when you commit to a health-focused lifestyle without an end date.

If you have weight or body image related experiences from your childhood - like your mom bringing you to WW meetings at 12 years old - that are still impacting you now, this episode will help you use that adversity it to fuel the changes you want to make and person you want to become .

I'm reviewing Mastering Resilience, by Lorry Leigh Belhumeur, and sharing the steps you can take to not only heal yourself but ensure that you break the cycle of self-loathing for the next generation.

As a result of doing the work to master resilience, both you - and your kids - will recognize the inherent value you have just for existing, regardless of what your body looks like.

I know we all want our progress to be fast, easy, and predictable.

But it's just not.

Every single one of us works through 4 phases of progress, some of which are much more trying than others.

I'm breaking them all down in this episode to help normalize exactly what it looks like to make progress that lasts.

Many of us feel like connecting with friends is a luxury we just don't have time for.

But did you know that a lack of social connection can be incredibly detrimental to our health?!

You are going to love my conversation with Dr. Heather Hausenblas where we dive into the impact of relationships on our mental and physical health (some of the research is going to blow your mind!), as well as offer actionable tips for fostering connections in the midst of our busy lives.

Errin came to EA Coaching after years of trying to lose weight on her own, "doing everything backwards," as she said.

She was exhausted from restricting her food, doing tons of cardio, and the yo yo of seeing the scale drop, only to climb right back up.

She considered just giving up and accepting that she could never be successful at losing weight but then decided to ask for help, instead.

As a leader at work, she realized she was always preaching to her team the importance of leaning on & learning from others - and it could apply here, too.

Now Errin is a successful graduate of our Gone For Good program & is here to share her lessons to inspire you to ask for the help you need, in this - or any - area of your life.

Setbacks, sucky moments, and times you feel like you get off-track with your weight loss goals are inevitable.

While there's no point in trying to avoid them, it IS important to learn how to handle them so they stop being so disruptive to your life. In part 2 of this 2part episode reviewing That Sucked, Now What? by Dr. Neeta Bhushan, we're talking all all your "Bounce factor," how to train yourself to become more resilient in the face of challenges, and the stages of turning your rock bottom moments into the catalyst for change.

Setbacks, sucky moments, and times you feel like you get off-track with your weight loss goals are inevitable.

While there's no point in trying to avoid them, it IS important to learn how to handle them so they stop being so disruptive to your life. In part 1 of this 2part episode reviewing That Sucked, Now What? by Dr. Neeta Bhushan, we're talking all all about the normal reactions to setbacks and now to learn to better self-regulate your emotions to pick yourself up faster.

Have you ever said something like, "I'm a sugar addict," or, "I just can't control myself around _____."?

You're not alone. But those things don't have to continue to be how you see yourself.

It's possible to improve your relationship with food and learn how to trust yourself, even around your "triggers."

In this episode I'm walking you through the 3 step process to help you do exactly that.

Fellow American Nutrition Coach Living Abroad in Europe, Gillian Bennett, and I initially sat down to talk about navigating transitions like an overseas move while continuing to prioritize your nutrition, and, instead, realized just how aligned are our philosophies on just about everything!

So here you're getting a mashup of our thoughts on what it's like to live in a foreign country, how to make decisions based on your core values, and what we think builds lasting confidence.

Give it a listen and definitely check out Gillian's links below!

After reaching her "rock bottom" moment last summer, Natalee knew another short-term diet that would just lead to gaining the weight back was NOT the answer.

Over the last 6 months, lost over 20 pounds, learned how to navigate food-centric family events, and, together with her fiance, has made health a cornerstone of their future together.

Learn how Natalee has learned to take ownership of her results, to leverage the power of 1:1 coaching, and what advice she has for other women who may be experiencing their own "rock bottom."

Today I'm joined by Miranda Alcaraz, mom of 3, wife, owner of Street Parking, and former Crossfit Games athlete.

We cover a lot of topics from how your self concept will change as you get used to being physically uncomfortable in your workouts, how to develop the skill of consistency, and learning to focus on what you can control when it comes to your health and fitness.

Should I track on vacation or no? If I eat whatever I want on Thanksgiving, am I going to ruin all my progress? If I'm craving something, should I have it or a healthier swap? How do I know if I should take a rest day or push thru? When should I say "no" to a food pusher and when is it easier to just give in?
I see all of these questions so often and although we want there to be  black-and-white answer, the truth is, it depends.
I'm giving you 4 questions to ask yourself to make decisions for yourself based on your individual circumstances and not the loud opinions of people on the internet.

There's nothing more frustrating than a weight loss plateau, especially when you feel like you're still doing all the things but what used to work just...isn't, anymore!
I'm joined by EA Coaching's resident dietitian, Lauren Moss, to help you get to the bottom of your weight loss plateau and figure out what to do next.
We cover getting back to basics, hormones, menopause, "starvation mode" and whether you should drop calories or start a reverse diet.
I know you'll get a ton from this episode!

What would you try if you believed that you would succeed?
For Brenda, it's losing 20 pounds, dropping 2 clothing sizes, and, oh ya, a 100 mile gravel bike ride!
In today's client spotlight episode, Brenda shares her tips for building confidence, consistency, and an attitude of, "why not try?"
I know you'll be inspired by everything she has to say - and even more so when she drops her age at the end!

We all know that reaching any goal requires changing what we do day-to-day but how to do that is easier said than done.
Until now.
I'm reviewing How to Change by Katy Milkman and sharing with you 7 tips that will help you make the necessary changes to reach your goals.
The last one is SO important.

If you've ever been happy and proud that you reached an important weight loss goal, only to feel like the weight starts piling back on immediately after, today's episode is for you.
You are absolutely not alone and there's nothing wrong with you if this has happened. It also doesn't mean you're doomed and will never be able to lose weight and keep it off.
Tune in to find out what this really means and how to reframe it in a way that feels much less crappy and empowers you to do what you need to get yourself back to where you want to be - for good.

Maybe you've heard the term "emotional intelligence" before but it might feel too abstract to be useful.
This week I'm joined by EI Educator, Ashley Valliere, who's teaching us what EI even is, why we need it, and sharing practical tips to work on developing it.
We even dive into how EI can help you overcome emotional eating!

In Ashley’s 15 year journey working with people (as a personal fitness trainer, massage therapist, and now completing her Bodynamic muscular psychotherapy program) she noticed some peculiar things with her clients over the years. Most notably emotional outbursts in sessions (anger, sadness, shame ect); as well, she took a special interest in people's posture and body language. These curiosities began a decade long search for the missing link between brain and body. Her specialities are in decoding the body, learning how to navigate how it communicates and emotional intelligence.

You can find her:
IG: @theashval
Tiktok @theasval
youtube @theashval

Rachel has always been fit and competitive. But after having twins via IVF 9 years ago, she found herself feeling like she'd lost part of her identity.
Instead of trying to get back to feeling her best on her own, she joined EA Coaching and worked with Coach Emilia.
She's now feeling like herself again (and lost some weight even though that wasn't her focus) and she's sharing her biggest takeaways and changes with us today.
Learn how planning ahead has helped her take rest days guilt-free and capitalize on her son's practice time, and how she's removed the deadline from her goals.

Find out what they are and what losing weight for the last time really takes.

We'd all like to be more productive, right? To have more to show for our efforts and less time and energy wasted?
Then you're in the right place. Today I'm reviewing Smarter, Faster, Better by Charles Duhigg and I guarantee you'll walk away with a brand new outlook on motivation, goal setting, and more.

Find out what they are and what losing weight for the last time really takes.

If you've been considering doing a 75 Hard (or Soft), listen to this episode first.
I'm debunking what it actually it is, who is most likely to be successful with it, and how to know if it's likely to create more harm than good for your long-term success.

In a sea of 7-day cleanses & 21-day fixes, it's easy to get hyper focused on quick results.
The problem, as I'm sure you've learned, is that those results NEVER last!
EA Coaching Head Coach, Meg Davis, joins us today to talk about the benefits of long-term support when it comes to losing weight & keeping it off.
Learn how the coaching relationship evolves over time and leads to incredibly breakthroughs & growth you might never expect.

Find out what they are and what losing weight for the last time really takes.

Trigger warning: Today's episode contains conversations about grief and loss of a spouse.
When Jen found herself suddenly widowed at 48, instead of turning to food and alcohol for comfort, she became more committed than ever to changing her life to be her healthiest for her kids.
In working with Coach Meg for the last several months, she's done exactly that.
While the almost 40# and more than 30" she's lost are impressive, it's her vulnerability and the mental progress she's made that you'll be the most blown away by.
Be prepared to listen to this powerful episode more than once.

Find out what they are and what losing weight for the last time really takes.

It's January 2nd and motivation to make changes, lose weight, and improve your health are at an all-time high...
But they are EVERY year, and the change rarely last.
In this week's episode, I'm breaking down the 3 C's that most women need to address in order to make this year different: commitment, confidence, and consistency.
Take a deep dive with me into the 3 layers of the Gone For Good framework that will help you make all 3 of those C's your superpowers this year.

Find out what they are and what losing weight for the last time really takes.

Meet EA Coaching's newest coach, Sandi!
From her PhD in clinical psychology to losing 60 pounds after having 2 kids, to finding a community at her local YMCA &  becoming a group fitness instructor just to challenge her introverted self, to now co-owning a fitness studio and working with us, I know everyone listening will find something in to relate to with Coach Sandi about & will be inspired to here how she's lived her own fit journey & now helps other moms do the same.
To work with Coach Sandi, visit www.estheravant.com/coaching and request her in your intake form!

Find out what they are and what losing weight for the last time really takes.

Ever wake up, get on the scale, hate what you see, and then take your frustration out on your family?
You're not alone.
Remy was a daily weigher, sometimes twice-a-day, up until starting to work with Coach Meg.
Now? She hasn't been on it in months and doesn't care because she loves how she's looking and feeling!
Imagine how freeing that must be?!
She's sharing exactly how she got herself here, including the day-to-day habits that have helped her change her body AND her mindset, so that you can do the same.

Find out what they are and what losing weight for the last time really takes.

Ever feel like the Universe is conspiring against you and making it damn near impossible for you to succeed?
You're not alone.
In today's review of Surrounded By Setbacks by Thomas Erikson, we're talking about how to put yourself in a position to succeed *despite* setbacks.
Topics include taking responsibility, reframing how you think about setbacks, phases of development, and the 8 contributors to failure (and solutions for them).

Find out what they are and what losing weight for the last time really takes.

I polled my online communities for their biggest holiday excuses and we're busting them all in this episode!
From the overwhelming number of opportunities to overindulge, to not knowing how to say no, to feeling like you should treat yo'self, to traditions all revolving around food, this episode is sure to cover some of your biggest holiday challenges, as well.
Listen and learn how to make this holiday season different.

Find out what they are and what losing weight for the last time really takes.