Body Bites With Bec

If you've ever felt like you gained 1–2kg overnight despite eating well and training consistently, this episode is for you.
In today's episode, I'm breaking down the real reasons behind water weight fluctuations – and why rapid changes on the scale are almost never body fat.
I share my own recent experience with frustrating weight fluctuations (including one I'm currently navigating), and explain what's actually happening physiologically when your weight suddenly shifts.
 
I cover:
✅ How stress and cortisol cause fluid retention
✅ The sleep–cortisol cycle – and why poor sleep makes fluctuations worse
✅ The signs your cortisol may be out of balance
✅ The hidden, everyday stressors that keep your nervous system switched on
✅ Why water retention peaks before your period
✅ How low progesterone can amplify PMS and pre-period bloating
✅ The impact of carbs, salt and strength training on the scale
✅ This episode is your reminder that your body is responsive – not broken.
Understanding what drives these fluctuations is incredibly freeing. It allows you to stop panicking, stop over-correcting, and instead take the right steps to stabilise things while continuing to move forward with your weight loss goals.
If you're ready to properly understand your body and stop fearing normal fluctuations, this is a must-listen 💚
 
 
Links mentioned:
#180: Chronic Stress & Burnouts Link To Tummy Fat & Halted Goals. It's Time To Step Up the Self Care
#193: Coffee, Cortisol & Your Morning Routine: Is It Okay to Drink Coffee on an Empty Stomach?
#197: How to Live Longer & Stronger: The Science of Early Disease Detection with Dr Steven Lu
#198: Is Hidden Inflammation Keeping You Bloated, Puffy & Stuck With Your Weight?
Start your weight loss, gut-healing, and anti-inflammatory journey now with my  3 Week Body Reset
Continue your journey and make it sustainable by figuring out YOUR own balance in the Health with Bec Tribe 
Follow me on Instagram: @health_with_bec
Visit my website: Click here

In this episode, I share how to build a consistent exercise routine that supports fat loss, strength, and long term results, without burning yourself out or falling into the all-or-nothing trap.
I break down exactly what I'm doing in my own routine right now and how you can find an exercise rhythm that actually sticks.
 
In this episode, I cover:
✅ My current exercise routine and how I structure my week
✅ The best types of exercise for fat loss (and what matters most)
✅ Why strength training is essential for metabolism and body shape
✅ Zone 2 cardio explained and why walking is so underrated
✅ How to get out of an exercise rut and stay consistent
✅ Why consistency always beats intensity for results
✅ If you've been overthinking exercise or struggling to stay consistent, this episode will help you simplify your approach and feel confident in what actually works!
 
 
Links mentioned:
Learn more about creatine in episode 196: Click here
The creatine I take: Click here
Dr Shannon's work: Click here
Start your weight loss, gut-healing, and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and make it sustainable by figuring out YOUR own balance in the Health with Bec Tribe 
Follow me on Instagram: @health_with_bec
Visit my website: Click here

What if the reason you feel stuck with your health, weight, confidence, or goals has nothing to do with willpower – and everything to do with your self image?
In this powerful and deeply inspiring episode, Bec sits down with Mimi Bouchard, founder of the global Activations app (including fans like Miranda Kerr!) and author of Activate Your Future Self, to unpack how identity, mindset, and future self embodiment can completely transform your life – including your relationship with food, your body, and your confidence.
Together, Bec and Mimi dive into why traditional motivation and discipline often fail, and how rewiring your self image is the real key to lasting change.
This conversation will shift the way you think about what's truly possible for you!
✨ Plus: At the end of the episode, Mimi shares a special 3-minute "Let Yourself Lose Weight" activation so you can experience this work for yourself.
 
 
Links:
Activations App: Mimi has created a special offer exclusively for Body Bites with Bec listeners, including Australian pricing and a free trial Click here
Follow Mimi on Instagram: @mimibouchard 
Listen to Mimi's podcast: ACTIVATE
Start your weight loss, gut-healing, and anti-inflammatory journey now with my 3 Week Body Reset 
Continue your journey and make it sustainable by figuring out YOUR own balance in the Health with Bec Tribe
For all of my favourite products I've been talking about in recent episodes! Click here 
Follow me on instagram: @health_with_bec
Visit my website: Click here

Christmas is around the corner and in this episode I'm sharing exactly how I stay balanced, bloat free and confident through the festive season… without slipping into that old all or nothing mindset.
I'm also giving you a little life and reno update, including the toxin free home upgrades I'm loving and the game changing nervous system device that's already helped my sleep in such a big way!
You'll hear about:
✅ A reno update and the toxin-free home upgrades (including my new washing machine) that are supporting my health
✅ The nervous system–supporting device that's helping improve my sleep
✅ My nightly routine for stress and sleep
✅ Simple, practical ways to stay consistent with healthy eating so you don't start the new year feeling 10 steps behind
✅ How to prevent bloating before events (food & drink choices to opt for and avoid)
✅ Smarter ways to enjoy alcohol without blowing out on calories
✅ My weight maintenance strategy for the holidays
✅ Movement tips for the festive season & the importance of maintaining morning movement
✅ The mindset shift that stops the guilt–restrict–binge cycle
And more…
 
 
Links mentioned:
Download my FREE eBook with Four 15 Minute Dinners: Click here
Start your weight loss, gut-healing, and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and make it sustainable in the Health with Bec Tribe
Follow me on instagram: @health_with_bec
Visit my website for lots of free recipes: Click HERE
 
Home and Kitchen
✅ Crumble Air Fryer (Code healthwithbec for $10 off) Click HERE
✅ Crumble Pots and Pans Set (Code healthwithbec for $10 off) Click HERE
✅ Non tox glass containers & chopping boards: Click HERE
✅ Washing Machine: Click HERE
Health and Biohacking Tools
✅ Pulsetto (Vagus nerve device): Click HERE
✅ Omnilux Red Light Mask: Click HERE
✅ JSHealth Magnesium Powder: Click HERE
✅ JSHealth Detox and Debloat Supplements: Click HERE

If you constantly feel bloated, puffy, low in energy, or stuck with weight that just won't budge – even though you're doing "all the right things" – this episode is for you.
So many women don't realise that low-grade inflammation can quietly affect everything from your gut and hormones to your metabolism, fluid retention, and fat loss. It might be the missing piece of your puzzle!
In today's episode, I break down:
💚 What inflammation actually is
🔥 The subtle signs and symptoms of inflammation
🥗 The foods that fuel inflammation (including some "healthy" ones that may surprise you)
🌿 The top anti-inflammatory foods
⚠️ The gluten connection – and why trying gluten free could be your answer
😴 How stress, poor sleep, plastics, overtraining & lifestyle habits fuel inflammation
✨The switches I've recently made in my kitchen to make it lower in plastics and toxins
🧠 How gut inflammation (and leaky gut) make weight loss harder
If you've been feeling off, inflamed, or frustrated with your progress, this episode will help you understand what may be going on beneath the surface – and what you can realistically do to support your metabolism, gut, and energy without needing to be perfect.
Want support putting this into practice?
You can learn more about my 3 Week Body Reset and Health with Bec Tribe through the links below!
 
 
Links mentioned:
#179: Fix Your Gut, Fix Your Health with Dr B, Award Winning Gastroenterologist: Click here
Download my FREE eBook with Four 15 Minute Dinners: Click here
Start your weight loss, gut-healing, and anti-inflammatory journey now with my 3 Week Body Reset
Continue your journey and make it sustainable by figuring out YOUR own balance in the Health with Bec Tribe
My air frier & ceramic cookwear: Click HERE (code healthwithbec for $10 off)
Non tox containers & chopping boards: Click HERE
Click here for all of my favourite products I've been talking about in recent episodes!
Follow me on instagram: @health_with_bec
Visit my website for lots of free recipes: Click HERE