Weight Loss For Busy Physicians

Our thoughts trigger physical reactions in our body, known as emotions. They are a reality of life, but do you know who is responsible for those emotions? You are! The most important lesson you can implement to improve your everyday life is to recognize that your emotions cannot hurt you. Emotions can trick you into a response that is not in your body’s best interest. Instead of trying to drown out the emotional response with food or alcohol, focus on addressing the thoughts that are triggering you. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/27Give the gift of the Weight Loss for Doctors Only program: katrinaubellmd.com/gift

Raising humans is not an easy endeavor, especially paired with our busy lives and careers! For this episode, I’m excited to have life coach Molly Claire here to talk about motherhood and the subtleties of supporting healthy brain development. While nothing really prepares you for being a parent, studying and learning will help make things more effective. Molly helps women change their neural pathways to experience a better life and deal with the difficult work of being a mother. In this episode, we discuss the keys to finding happiness and the thought patterns that can stand in our way. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/26Give the gift of the Weight Loss for Doctors Only program: katrinaubellmd.com/gift

Knowing the difference between criticism and feedback, as well as knowing how to interpret the intentions of a patient’s feedback will drastically change how you internalize the information and put it to good use. Feedback can become a huge source of dread, stress, guilt, and even anger. Knowing how to look for the intentions and useful information behind the feedback will change how you understand your patient surveys, as well as alter how you deliver feedback to those around you. You can find show notes and more information by clicking here: www.katrinaubellmd.com/25Give the gift of the Weight Loss for Doctors Only program: katrinaubellmd.com/gift

It doesn’t feel like anything prepares you for the middle of your life. After you’ve checked off all the major milestones (marriage, kids, career achievement), it is common to feel stuck or bored. What’s next? Suzy Rosenstein is here to help! You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/24Give the gift of the Weight Loss for Doctors Only program: katrinaubellmd.com/gift

It is so easy to fall into a habit of being negative. I’m guilty of it too, but that’s okay! Instead of complaining about your family, work, or personal shortcomings, focus on re-orienting your outlook toward positivity. It is really hard to reprogram our brains. Negativity often becomes our default because we rely on our old biological hardwiring that can’t differentiate between mortal peril and being late dropping the kids off for school. While it’s alright to worry sometimes, we have to keep it under control. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/23Give the gift of the Weight Loss for Doctors Only program: katrinaubellmd.com/gift

Today on the podcast, we've got my first-ever guest! Rachel Hart is a life coach that helps clients cut back on, or completely stop, their alcohol consumption and live a healthier lifestyle. Rachel and I discuss how she has learned to manage her drinking and break some bad habits. Too many of us use alcohol to deal with anxiety, stress, or frustration and Rachel wants to change that. There’s a particularly pernicious culture of drinking that we need to work together to break. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/22Give the gift of the Weight Loss for Doctors Only program: katrinaubellmd.com/gift

Building off of last week’s episode, we are discussing controlling how many carbs your kids eat. It is very easy for your kids to become insulin sensitive, so it makes sense to cut cookies, pretzels, fruit, and candy out of their diets. Since their body composition can completely change, this is a change to make as soon as possible. I also know that you can make eating healthy interesting and fun. In today’s episode, I will share a way to leverage imagination and storytelling to help your children eat better. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/21Give the gift of the Weight Loss for Doctors Only program: katrinaubellmd.com/gift

We love our kids and want them to live long, happy, and healthy lives. In order to protect their health, we need to teach them good eating habits and help prepare them to make good choices as an adult. Unfortunately, these days it is really hard to manage your children’s diet while they do their activities. We need to change the culture of constantly treating our kids with snacks and food to manage their behavior and preferences. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/20Give the gift of the Weight Loss for Doctors Only program: katrinaubellmd.com/gift

Whenever you start to manage your eating and drinking habits, you realize that many of our entertainment habits are not very healthy either. In today’s episode, we will explore existing habits and identify healthier ones to replace them with.  You can find show notes and more information by clicking here:  http://www.katrinaubellmd.com/19Give the gift of the Weight Loss for Doctors Only program: katrinaubellmd.com/gift

A listener asked for me to address the challenge of nighttime cravings. I dealt with this for decades, growing up with regular late night desserts. It has taken a lot of work to fix my eating schedule and learn to de-stress in healthy ways. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/18Give the gift of the Weight Loss for Doctors Only program: katrinaubellmd.com/gift

We are all incredibly affected by our pasts. In today’s episode, I answer an important listener question about how our past affects our daily actions. I talk through the fact that our pasts only live within our brains, and are only manifested by our thoughts. Despite the fact that we witnessed our previous experiences, there will inevitably be flaws in how we process our memories. Luckily, these memories are open to new interpretations, which can unlock our minds from what holds us back. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/17Give the gift of the Weight Loss for Doctors Only program: katrinaubellmd.com/gift

Today, I answer a pressing question from a listener. Megan asks, “I find myself eating to combat fatigue. Should I fast, drink caffeine, or try something else?” You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/16Give the gift of the Weight Loss for Doctors Only program: katrinaubellmd.com/gift

Do you know exactly how much weight you are trying to lose? Do you want to lose weight, or are you committed to losing weight? I know that you have the ability to commit if you made it through medical school. Today’s episode is all about committing to a goal weight and following through. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/15 Give the gift of the Weight Loss for Doctors Only program: katrinaubellmd.com/gift

Doctors invest so much energy in delivering quality care to patients that it can be hard to care for ourselves. Instead of being a martyr wallowing in dread and self-pity, you need to check in with your attitude and change the energy you bring to your day. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/14/Give the gift of the Weight Loss for Doctors Only program: katrinaubellmd.com/gift

I kick off today's episode with my favorite broccoli recipe, which involves infusing it with sesame oil. Yum! Then, I dive into my best advice for crafting the right mindset for your weight loss efforts. It is important to remember that losing weight takes time and that slow, steady, consistent effort produces the best results. Consistency is preferable to your weight yoyo-ing up and down. The foundation of consistency is a healthy mindset and intentional action. You can find show notes and more information by clicking here: www.katrinaubellmd.com/13Give the gift of the Weight Loss for Doctors Only program: katrinaubellmd.com/gift

This week we're going to talk about the emotions involved with traumatic life events and how they impact your diet. Feeling afraid and sad during overwhelming events is normal. You can feel isolated and lonely for long periods of time, and learning to process those feelings in a healthy way is essential. It's not always something that we take the time to do properly. You can find show notes and more information by clicking here: www.katrinaubellmd.com/12Give the gift of the Weight Loss for Doctors Only program: katrinaubellmd.com/gift

There are probably several times a day when you're tempted to go off-plan. "I'm having a really hard day, so I deserve to eat something good that I hadn't planned for!" That was a common refrain for me at one point, too. In this show, I'm talking about why justifications like the above are some of the biggest obstacles to sustained weight loss and a healthy relationship with yourself. What might sound like a harmless little excuse is actually undermining your success. I also want to hear from you about the justifications you use for overeating. Sound off in the comments on my show notes page - the link is below! You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/11Give the gift of the Weight Loss for Doctors Only program: katrinaubellmd.com/gift

I know constraint might sound like a super restrictive concept, but it's one of the most freeing principles you can apply to your health - especially when applied to eating. Constraint is all about building boundaries inside which we can thrive and become the best versions of ourselves. Since constraint is a concept, we get to decide how we feel about it. I see constraint as bringing me peace from decision fatigue. I don't have to constantly think about what I'm eating, what I'm going to eat, how it fits into my weight loss goals, etcetera - because I only eat what I've already committed to for the day. And rather than cooking a different meal every single night, it allows us to focus on fueling our bodies with healthy foods, not entertaining ourselves with new dishes.  You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/10Give the gift of the Weight Loss for Doctors Only program: katrinaubellmd.com/gift

My topic for this episode, decluttering, might seem unrelated to weight loss at first. But I know that when I was on my own weight loss journey, I realized that the overabundance of stuff at my house was stressing me out and pushing me to overeat.  Our brains are hard-wired to seek pleasure, which isn't a bad thing in itself. What trips us up is that many of us seek short-term pleasure in things like food or clothes, especially when we're feeling upset or dissatisfied with our lives. But, just as with food, buying more shoes, home decor, or toys for our kids isn't going to truly make us feel any better.  You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/9Give the gift of the Weight Loss for Doctors Only program: katrinaubellmd.com/gift

Our brains make decisions differently when we're calmly planning ahead (using our prefrontal cortex) versus making impulse judgments (sprinting to the office because we're on-call). Deciding what to eat ahead of time will reduce brain chatter and decision fatigue, and keep you on track with your weight loss goals.  While it's important to make these commitments to yourself, the most critical piece of the puzzle is honoring them. If you're used to breaking promises to yourself, whether they be about food, exercise, or self-care, this will be hard at first. But you can re-condition your brain to rebuild trust with yourself about your decisions and commitments.  You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/8Give the gift of the Weight Loss for Doctors Only program: katrinaubellmd.com/gift