In today’s episode, Linda is discussing “sleep” from the SHMEC model, (SHMEC is discussed in previous episodes, she invites you to listen to them if you are not sure what she is on about:-) We use “sleep” from Dr. Jade’s SHMEC model to assist us in relation to minding our weight. According to Allan Rechtschaffen “sleep is a biological necessity in its own right” not sleeping well has been proven to affect weight. If you are sleep restricted or deprived your eating behaviours may become more of a grab and go style. Maybe you are relying on lots of carbs? That could be because of fatigue. You cannot be bothered with the effort of eating well. The higher eating centres in the brain decide they need comforted and you deserve high fat high carb meals. We all know what those types of meals do to us.   But, in order to do something about it, you need to get some awareness around the subject. And so, Linda has provided some explanation within this episode. In the next episode she dives into her own story. She will also be chatting to her husband about their experiences with sleep and its ultimate effect on weight.   “Helping busy women positively mind their weight changing and maintaining for the long term” Linda Allison     KEY TAKEAWAYS  Thomas Edison is said to have slept 3-4 hours per night and demanded his employees adopted a similar regimen. Linda would have been dead on her feet and sacked. Her appetite would have also been all over the place!   Sleep is tightly controlled by circadian and homeostatic influences that defy tinkering about with over long periods of time. This could adversely affect weight minding.     If you are 40 years plus, maybe you have noticed that you are not sleeping as well as you used to? Perhaps you are perimenopausal? Is this driving poorer eating behaviours?   Are you so tired that you are relying on grab and go food more often?   Do you know the difference between sleep restriction and sleep deprivation?     BEST MOMENTS  “The point is, let’s talk “healthspan” rather than “lifespan” “I did not have any history at all of sleep disruption up until I became perimenopausal” “I have bumpy nights that can last more than one night.” “If you’re doing everything right but not seeing results with fat loss and weight management then you are not doing everything right.” “YOU have the ticket within you to food freedom, body freedom and mind freed”   VALUABLE RESOURCES   Education Source: “Nutrition, Fitness, and Mindfulness” Jaime Uribarri et al     CONTACT METHOD INSTAGRAM - @allisol (DM her) FACEBOOK - https://www.facebook.com/mybrilliantbeyond (DM) www.weightminders.club [email protected]   ABOUT THE HOST Linda is a certified fit pro and transformational coach passionate about fitness, food and nutrition. Currently studying taught postgraduate, MSc Clinical Nutrition at The University of Aberdeen.  She has helped her clients minimise their confusion mental energy and time spent thinking about food freeing them up for other pursuits and success in life. See omnystudio.com/listener for privacy information. See omnystudio.com/listener for privacy information.

In today’s episode, Linda is still discussing sugar and the contradictions/confusions around eating it in all its forms. The effect of that confusion on someone who might have personal struggles around their own weight and wellbeing. There is a little bit of public education around the Glycaemic Index, BMI and how they are not particularly good barometers of health at individual level. “Helping busy women positively mind their weight changing and maintaining for the long term” Linda Allison KEY TAKEAWAYS  Linda never ate watermelon for years because she thought it made you fat. How comparing yourself to “Sally” on IG or “Jeannie” on FB adds to the conflict and confusion with yourself. Furthering understanding of fat loss and weight management part art and part science. There is always a bit of education because that is partly what is wrong. We are talking Carbs and Pure Glucose gals! A life of just chicken and broccoli is boring (if you let it be)! BEST MOMENTS  “135 cookies – 84% of them ended up in Low GI, 12% medium GI and only 4% high GI,” How come? “77 pasta  items – 64% low GI, 29% medium GI and 8% high GI” How come? “Especially if they are telling you not to eat something like watermelon because it is 72 on the GI index.” “If you’re doing everything right but not seeing results with fat loss and weight management then you are not doing everything right.” “YOU have the ticket to food freedom, body freedom and mind freed within you”   VALUABLE RESOURCES   CONTACT METHOD INSTAGRAM - @allisol (DM her) FACEBOOK - https://www.facebook.com/mybrilliantbeyond (DM) www.weightminders.club [email protected]   ABOUT THE HOST Linda is a certified fit pro and transformational coach passionate about fitness, food and nutrition. Currently studying taught postgraduate, MSc Clinical Nutrition at The University of Aberdeen.  She has helped her clients minimise their confusion mental energy and time spent thinking about food freeing them up for other pursuits and success in life. See omnystudio.com/listener for privacy information. See omnystudio.com/listener for privacy information.

In today’s episode, Linda is asking the question, do you honestly think you are addicted to food or sugar, just like someone would be addicted to a narcotic? Is this possible? Is there any robust evidence? Or is it just a load of scaremongering just to take your money and leave you feeling like a failure? We need something more practical and useful to help us mind our weight over the lifespan. Being able to do this will help negate the risk of serious illness caused by over and under eating. Being told or feeling like you are a sugar addict does nothing to help you change. Linda will also be explaining a teensy bit of the helpful science behind the gut brain axis and how it is different from those higher reward centres. She also talks about the DSM5 – a bible for “addictions” How does the SHMEC (episodes 12& 13) model help you to begin to practise saying "no thanks, I'm good" AND that is the truth! . “Helping busy women positively mind their weight changing and maintaining for the long term” Linda Allison     KEY TAKEAWAYS  Food acts on the brain through 3 main parallel circuits. The higher brain centres are the bits that make the decisions about what you eat. Should sugar be regulated just like dangerous drugs? People develop a psychological compulsion to eat, driven by the positive feelings associated with eating. How we blend SHMEC (episodes 12 & 13) with science and mindfulness.   BEST MOMENTS  “you are probably not a sugar addict” “If sugar was so addictive would you just consume sugar lump after sugar lump?” “there is a lot of temptation in the supermarkets, hint: they want your money.” “I can say no to chocolate and be absolutely cool about it. Learning how to say “I’m good thanks” took a bit of practise but it works”   VALUABLE RESOURCES   CONTACT METHOD INSTAGRAM - @allisol (DM her) FACEBOOK - https://www.facebook.com/mybrilliantbeyond (DM) www.weightminders.club [email protected]   ABOUT THE HOST Linda is a certified fit pro and transformational coach passionate about fitness, food and nutrition. Currently studying taught postgraduate, MSc Clinical Nutrition at The University of Aberdeen.  She has helped her clients minimise their confusion mental energy and time spent thinking about food freeing them up for other pursuits and success in life. See omnystudio.com/listener for privacy information. See omnystudio.com/listener for privacy information.

In today’s episode, Linda carries on talks about learning to further your understanding of your own internal bio feedback cues to help manage weight and fat loss. She will introduce the rest of the super important bio feedback cues summarised by Dr. Jade Teta. How can you start to get a handle on learning to listen into your own? These cues are also a very important part of the life span approach to nutrition and minding weight. Ageing is continual, a lifelong process of changes and developments. We want long-term, long-lasting results and we can do this by minding our weight without traditional diets. “Helping busy women positively mind their weight changing and maintaining for the long term” Linda Allison     KEY TAKEAWAYS  Linda introduces the additional pieces to S.H.M.E.C. approach to weight management and fat loss. Why do these other important hormonal cues matter? Furthering understanding of fat loss and weight management part art and part science. There is a myriad of different hormones in your body, some you haven’t even heard of. How does knowing this help you? Honing in on further understanding of these crucial cues.   BEST MOMENTS  “With willpower as their only tool, dieters are doomed” (Dr. Jade Teta) “for example, If you are drinking a lot of caffeine because of stress, that will further affect iron absorption if your levels are already low. You’ll be even more exhausted” “If you are doing everything right but not seeing results with fat loss and weight management then you are not doing everything right.” “YOU have the ticket to food freedom, body freedom and mind freed within you. You just haven’t learned to listen to it properly yet”   VALUABLE RESOURCES   CONTACT METHOD INSTAGRAM - @allisol (DM her) FACEBOOK - https://www.facebook.com/mybrilliantbeyond (DM) www.weightminders.club [email protected]   ABOUT THE HOST Linda is a certified fit pro and transformational coach passionate about fitness, food and nutrition. Currently studying taught postgraduate, MSc Clinical Nutrition at The University of Aberdeen.  She has helped her clients minimise their confusion mental energy and time spent thinking about food freeing them up for other pursuits and success in life. See omnystudio.com/listener for privacy information. See omnystudio.com/listener for privacy information.

In today’s episode, Linda talks about learning to further your understanding of your own internal bio feedback cues to help manage weight and fat loss. She will introduce the S>H>M>E>C> acronym by Dr. Jade Teta. Part of the life span approach to nutrition and minding weight. Ageing is continual, a lifelong process of changes and developments. We want long term long lasting results and we can do this by minding our weight without traditional diets.   KEY TAKEAWAYS  Linda introduces the S.H.M.E.C. approach to weight management and fat loss. What does each letter mean in the realm of health and wellness? Why fat loss and weight management are part art and part science. There is a myriad of different hormones in your body, some you haven’t even heard of. How does knowing this help you? What is a feedback diary and how can it help you be a better weight minder?   BEST MOMENTS  “With willpower as their only tool, dieters are doomed” (Dr. Jade Teta) “Dieting only makes us dumber.” “If you are doing everything right but not seeing results with fat loss and weight management then you are not doing everything right.” “You can’t possibly know every single signal going on in your body, but you have culmination of them all in SHMEC.”   VALUABLE RESOURCES   CONTACT METHOD INSTAGRAM - @allisol (DM her) FACEBOOK - https://www.facebook.com/mybrilliantbeyond (DM) www.weightminders.club [email protected]   ABOUT THE HOST Linda is a certified fit pro and transformational coach passionate about fitness, food and nutrition. Currently studying taught postgraduate, MSc Clinical Nutrition at The University of Aberdeen.  She has helped her clients minimise their confusion mental energy and time spent thinking about food freeing them up for other pursuits and success in life. See omnystudio.com/listener for privacy information. See omnystudio.com/listener for privacy information.

In today’s episode, Linda talks about a life span approach to nutrition and minding weight. Individualising your own quality and quantity of your nutrition is something we can all learn to do. Ageing is continual, a lifelong process of changes and developments. She also talking about the health consequences of less sub-standard approaches to your health and wellness.   KEY TAKEAWAYS  Linda talks about key events with profound physiological changes. Especially with her own take on individual nutrition What happens when we vary the quality and quantity of our nutrition? What on earth even is a “balanced diet?” Get the correct definition. How do you think your body is going to respond when you keep on insulting it? What happens to our nutrient count when we eat bulk prepared convenience foods cooked on high temperatures for long periods? What can we eat instead and how do we cook it? BEST MOMENTS  “I know if I insult my body with too much alcohol” “This celebrity PT said it would be the ultimate full body workout.” “You go to the gym and you are just so uncomfortable being there.” “He lived on microwave ding ding meals and smoked 60 per day.” VALUABLE RESOURCES   CONTACT METHOD INSTAGRAM - @allisol (DM her) FACEBOOK - https://www.facebook.com/mybrilliantbeyond (DM) www.weightminders.club [email protected]   ABOUT THE HOST Linda is a certified fit pro and transformational coach passionate about fitness, food and nutrition. Currently studying taught postgraduate, MSc Clinical Nutrition at The University of Aberdeen.  She has helped her clients minimise their confusion mental energy and time spent thinking about food freeing them up for other pursuits and success in life. See omnystudio.com/listener for privacy information. See omnystudio.com/listener for privacy information.

In today’s episode, Linda shares one new tip to help you further unpack past experiences, head back to synching with your own body and eventually becoming a happy embodied Weight Minder. Learn another new habit that will help you get back in touch with your own body, gain even more clarity, this one habit you can truly build on.   KEY TAKEAWAYS  The tools of transformational coaching help an overwhelmed, over worked client get back in touch with her own body by introducing small bite sized habits into her life. A highly focused professional, had taken to sitting all day and not eating her main meal until 10pm. This has played havoc on her weight and health over the past few years. Linda shared some advice with this client, she also shares with you too, as to where the roots of this unhappiness with herself may lie. Where she is finding success. By becoming clearer and working out your personal psychology (with her help) and circumstances, you will create a food and exercise routines that cut through all your past experiences and make it more suitable to your lifestyle.  Build another one habit that will set you on your way to becoming more mindful. Identify the principles that are important to you to ensure you can achieve your fitness outcomes.  If you have no clarity and no clear principles negative fitness by products of guilt, shame, perfectionism and comparison may adversely affect your health. Hone in on your self-awareness to overcome them and beat overtraining and undereating.  BEST MOMENTS  “Many of us are taught to be in our body that just does not fit with who we are” “Her husband left her for a younger childless woman without the birthing stretchmarks - after having their two children.” “If you could wave your magic wand and get the best outcome from your food and body, what would it be?” “You cannot do this with your body because it keeps the score.” VALUABLE RESOURCES   CONTACT METHOD INSTAGRAM - @allisol (DM her) FACEBOOK - https://www.facebook.com/mybrilliantbeyond (DM) www.weightminders.club [email protected]   ABOUT THE HOST Linda is a certified fit pro and transformational coach passionate about fitness, food and nutrition. Currently studying taught postgraduate, MSc Clinical Nutrition at The University of Aberdeen.  She has helped her clients minimise their mental energy and time spent thinking about food freeing them up for other pursuits and success in life. See omnystudio.com/listener for privacy information. See omnystudio.com/listener for privacy information.

Set smart fitness goals because your body is always changing. Join Linda in today’s episode of The Weight Minders Club as she talks you through her personal experience of overtraining and underfueling and shares her five strategies of how to succeed and progress. Learn how to balance your energy, listen to your psyche and physiology and set smart fitness goals.   KEY TAKEAWAYS   Your psyche is always battling against your physiology. Often your body is sending you signals to be smart, recover and take on fuel whereas your mind is constantly fighting those urges. Without balance and with too much training you will end up putting yourself in an awful state of stress and overwhelm.   By working smarter, you can still do anything at any age, but you have to change. You have to respect your physiology, understand your personal board and the energy that makes you because all of the time your body is changing.   If you're at the start of your fitness and wellness journey do not push yourself too hard because it’s not sustainable. Be cautious of dieting long-term as things will happen to your body naturally and organically that are out of your control. You just have to set goals and work towards them with a balanced approach.   BEST MOMENTS “If I had a little bit more respect for myself, I would not have ended up under fueled and exhausted.” “Your physiology change in cycles and you have to respect it.” “I had to learn to go right back to the basics in order to get to where I am right now” “Every coach needs a coach.” “You can still do anything but you have to be smart about it and have balenced energy” “The first thing I did was I set goals. I had to go right back to BCIT small incremental goals and monitor my progress”   VALUABLE RESOURCES CONTACT METHOD INSTAGRAM - @allisol FACEBOOK - https://www.facebook.com/mybrilliantbeyond www.weightminders.club [email protected] ABOUT THE HOST Linda is a certified fit pro and transformational coach passionate about fitness, food and nutrition. She has helped her clients minimise their mental energy and time spent thinking about food freeing them up for other pursuits and success in life.   See omnystudio.com/listener for privacy information.

In today’s episode, Linda shares her 3 top tips to help you understand your mindset, unpack past experiences and become a Weight Minder. Discover how to build habits, get clarity and set principles to take back control of your life and overcome negative emotions.

Fitness is a Feeling, the “look” is a byproduct. In today’s episode Linda talks to you about the positive and negative byproducts in fitness, why overtraining will leave you physically and emotionally exhausting and how to gain clarity on your own fitness journey.  Do you think that fitness is a “look?” If you do, then you need to tune in, because the look is the by-product of the “feeling” of being fit. Not the other way around!  Linda's hope is that you can get some more clarity about your own fitness for life as a weight minder. Rather than someone who just goes from undereating, to overeating, to overtraining and not training at all.   KEY TAKEAWAYS  Overtraining and diets are emotionally and physically exhausting. But It doesn’t have to be that way, you can live a balanced lifestyle. Once you’re in tune you can work and eat sustainable towards a fitness goal. Everything comes from the unconscious and unaware mind but it must be trained to let go of the negative byproducts that impact on our wellbeing. We must learn to have the self-awareness and fitness that’s right for us and be cautious not to project too far ahead into the future and pull too much in from the past. When you address your weight through self-respect, presence and awareness you will give yourself the best chance of improving your wellbeing and staying healthy.  Once you’re able to understand how your adverse childhood experiences have affected your relationship with food you will be able to gain clarity, set incremental habits and become a weight minder.   BEST MOMENTS  “Moderate your activity to stay in good health, don’t overtrain because it’s the start of the year” “A byproduct of overtraining may be visual, you may look good on the outside by not good on the inside” “I'm constantly teaching myself the skills and awareness I need to not overindulge, overtrain or deprive myself.” “You can be too extreme with your eating and exercise and all you're going to do is beat yourself up and cause stress.”   VALUABLE RESOURCES CONTACT METHOD INSTAGRAM - @allisol FACEBOOK - https://www.facebook.com/mybrilliantbeyond www.weightminders.club [email protected] ABOUT THE HOST Linda is a certified fit pro and transformational coach passionate about fitness, food and nutrition. She has helped her clients minimise their mental energy and time spent thinking about food freeing them up for other pursuits and success in life. See omnystudio.com/listener for privacy information.