#186: Sarah’s 21 kg Weight Loss Transformation: The Power of Consistency Over Perfection
In this episode, I sat down with Sarah, mother and life coach, who has undergone an INSANE weight loss and total health transformation. From struggling with poor body image, sleep and trying everything to lose weight with no success, to losing 21 kgs (and keeping it off), regaining her confidence and improving her sleep, Sarah has totally transformed her wellbeing in every single way, and now feels like the best role model she can be for her son, which was her primary driver. Sarah shares how the 3-Week Body Reset and Health with Bec Tribe have completely changed her life and how there’s no turning back! She began in September 2023!!  Sarah opens up about: Why other diets failed her and how this approach was different The incredible results she saw after just 3 weeks! The small steps she took to build long-term success (without the overwhelm) and why this is key Her best tips for staying motivated even when the scales didn’t move some weeks Why understanding your "why" is crucial for lasting change and staying motivated How she plans for her week to stay on track Why you don't have to eat ‘perfectly’ to get results Why you actually don’t have to do meal prep on a Sunday if you don’t want to How Sarah navigates the nights where she’s working late or travelling How she navigates weekends, social events and "freedom meals" The importance of having the right support network How to navigate co-workers, friends or family not supporting your lifestyle changes And more! This episode is jam packed with inspiration, actionable advice and practical tips for anyone that’s struggling with poor body image and has tried every diet under the sun.  Links: Listen to episode 13 to discover your WHY: Click HERE Download my FREE eBook with 4 15 minute meals: click HERE Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Follow me on instagram: @health_with_bec Visit my website: Click HERE
-------- Â
43:23
#185: Life-Changing Boundaries That Cut My Stress and Transformed My Health!
While we often hear about meditation or exercise to reduce stress, I'm going outside the box here with something that's helped me dramatically - setting clever boundaries. ​​By balancing my cortisol levels (stress hormone) in the ways I chat about in this episode, I’ve noticed improved sleep, greater energy, and I've even noticed huge changes in my physique.​​ ​ I’ll share how tuning into my own needs and setting strict boundaries have been key. From establishing tech-free times and social media detoxes to being selective with the people I surround myself, I’ve noticed a profound impact on my stress management and overall wellbeing. ​ Join me as I reveal how small boundary-setting practices can lead to healthier cortisol levels and ultimately, a far healthier you. Whether it’s scheduling downtime or learning to say no, these tips can help you reclaim some of your peace in your busy life too!  Links: Download my FREE eBook with 4 15 minute meals: click HERE Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Click HERE for all of my favourite, most used products that I’ve been talking about in recent episodes! Follow me on instagram: @health_with_bec Visit my website: Click HERE
-------- Â
28:10
#184: The Sleep-Weight Loss Link (+ Game-Changing Sleep Tips!) with Sleep Expert, Olivia Arezzolo
Who wakes at 3am and can’t get back to sleep? Or struggles to get consistent 6-9 hour sleeps? Did you know that this can mess with your weight loss efforts and reduce your chances for building muscle from your hard work at the gym? Yep! Have no fear though, in this jam-packed episode, I’m joined by Australia’s leading sleep expert, Olivia Arezzolo, to explore why sleep might be the missing link in your health and weight loss journey and we’re bringing you LOTS of (easy) tips to help you! Olivia dives into science-backed strategies to help busy women fall asleep faster, stay asleep through the night, and wake up feeling truly refreshed. From managing 3am wakeups to understanding the role of hormones like cortisol and melatonin, this chat is packed with practical sleep tips that you can implement straight away. If you’re struggling with energy, cravings, brain fog, or stubborn weight — or you're just sick of tossing and turning at night — this episode will give you realistic and actionable advice to help you finally get the sleep your body is craving!   Links: Listen to my previous episode with Dr. B (Leading Gastroenterologist) on gut health & sleep (episode 179): Click HERE Other podcasts of mine where I speak on the importance of strength training: #124 & #33 & #176 Follow Olivia on Instagram: Click HERE Visit Olivia's website: Click HERE Download my FREE eBook with 4 15 minute meals: click HERE Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Click HERE for all of my favourite, most used products that I’ve been talking about in recent episodes! Follow me on instagram: @health_with_bec Visit my website: Click HERE     Â
-------- Â
41:31
#183: Health & Fitness Hacks For The Busiest of Women (+ a Personal Work & Podcast Update)
SKIP TO 20 MINS for the actionable tips / podcast topic if you don't want to hear the personal update. Here, I start by sharing that the podcast will now be every second Wednesday instead of weekly, and I dive into some personal business updates behind the scenes, including an app update and whats causing my business life to be WAY busier than usual lately. I open up about this because I know that a lot of you love these updates and I need to get it off my chest too. Then, I delve into maintaining your health and fitness amidst the chaos of a busy life. Designed for women who feel overwhelmed by their responsibilities, this episode offers practical and actionable tips (surrounding mindset, eating, and fitness) to help you prioritise your well-being without the stress!! If you’re a busy woman juggling multiple roles—whether that’s being a mum, a full time worker or both —this episode is packed with tools to help you thrive. You’ll walk away with practical hacks that you can implement immediately to enhance your health, without sacrificing your precious time.  Links: Winter warmers eBook: Click HERE Sleep podcast episode & blog with FREE GUIDE: Click HERE Caroline Girvin free workouts: Click HERE Download my FREE eBook with 4 15 minute meals: click HERE Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Click HERE for all of my favourite, most used products that I’ve been talking about in recent episodes! Follow me on instagram: @health_with_bec Visit my website: Click HERE Â
-------- Â
48:15
#182: (Replay) 11 Easy Tips & Hacks to Reduce Your Hunger When Trying to Lose (or Maintain) Weight
Tried (or trying) to lose weight but keep feeling STARVING all the time? It's the number one reason women give up their attempts after a week or so and feel scared by 'dieting'. But, it doesn't have to be that way! In this episode, I am going to give you some super easy tools that you can apply to your life today that will help you reduce that pesky hunger so that you can ACTUALLY stick with your intentions, rid the 'hanger' and see those results you're after - without feeling like you're missing out and thinking about food all the time.   Links: Download my FREE eBook with 4 15 minute meals: click here The protein powder I love (code healthwithbec for 15% off): click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Explore my free recipes & website: Click here Follow me on instagram: @health_with_bec  80/20 balance episodes: #119: How to actually 80/20 and quit the 'all or nothing' cycle to lose weight effectively  #126: 4 Tips To Reduce Binge Eating Patterns  #140: My top 6 tips to quit the 'all or nothing', yo-yo dieting patterns and build consistent habits that bring RESULTS! (Even when you travel)  #146: 3 Mistakes That Keep You In A Rut, Unable to Start or Stuck In the On Again/ Off Again Cycle  #168: One of The Biggest Reasons Most Diets Fail & My Solution For it - Calorie Cycling!  Don't fear fat episode: #128: Why Fat Won't Make You Fat, It Helps You Get Lean! 7 Fat Facts & Myths You'll Want To Know!
Welcome to Body Bites With Bec, a podcast designed for health conscious women who try it all, yet feel stuck in their attempts to reach (and maintain) their balanced weight and thrive at their optimal potential.
Bec Miller, founder of Health with Bec and qualified Nutritionist specialising in weight loss, helps you uncover all of the different pieces of the puzzle to weight loss, energy, gut health, motivation and more so that you can quit the yo-yo dieting, find your balance and feel the way that you truly deserve.
You can find Bec on instagram for lots more inspiration at @health_with_bec
And, find plenty more free resources, including both free and paid programs at www.healthwithbec.com
Australia