To take the healthy steps required for change, we need motivation.

And without the feel-good chemicals in our bodies, it makes it damn hard. I truly believe that happiness is central to growth and change in all areas, including finding and maintaining your balanced weight.

I mean... if we don't feel good, we don't want to feel our bodies well, we don't have the motivation to exercise and we don't have the grit to take those steps that we SO WANT TO TAKE.

Feeling sad, unmotivated and low unfortunatly can keep you stuck in your comfortable ways, and whilst it's SO normal and we all have our bad days, there are certainly ways they we can try to boost our bodies serotinin (feel good chemicals) to help us have more of the better ones.

So, this episode is for you if you're looking to boost your happiness in order to make these healthy changes easier.

If you're struggling at the moment, please know that you're not alone. I really hope this podcast helps you!

I also recap on my walk with some members from the Health with Bec Tribe and the power that came from it!

Links mentioned:

Foods mentioned that help boost serotonin (always pair with a source of healthy carbohydrates (eg lots of veggies, some fruit, rice, quinoa or legumes)

• Cheese
• Fish
• Turkey and chicken
• Beef
• Pork
• Tofu
• Oats
• Cheese
• Nuts and seeds
• Edamame
• Pumpkin and pumpkin seeds
• Eggs

Supplements

• Pure tryptophan
• SAMe (S-adenosyl-L-methionine)
• 5-HTP
• Probiotics
• St John’s Wort

Learn more from me / work with me:

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

Explore my recipe eBooks: Click here!

Follow me on instagram: @health_with_bec

Visit my website: Click here

Here, I begin the episode by opening up about a recent experience in my personal life that really made me appreciate the importance of checking in with your health. I share my story of discovering a lump in my breast and why it’s so important to take action with your breast checks!

Then, I dive into some of the key daily habits and hacks that help me stay consistent with my healthy eating, exercise routine, sleep and productivity! These are the routines and hacks I’ve honed over the years to help me maintain a balanced lifestyle and continuously achieve my health and business goals. You can steal them and apply them to your life too - I give you heaps of action steps and ideas along the way!

Here's a sneak peek of what you can expect:

• Planning and Productivity Hacks: I break down how I plan my week and stay organizsd so I can hit the ground running, keep my health on track, and stay efficient with work. I’ll share why planning even just a little bit each week can make a massive difference in achieving your goals—without feeling overwhelmed.

• Exercise Habits that Stick: I talk about how I structure my day around exercise to keep my energy high and stress low, and how you can find what works best for your body and lifestyle to build a routine that sticks.

• Easy Healthy Eating Tips: Want to eat well without the stress? I'll share the simple steps I take to always be prepared with healthy meal options. This includes my go-to pantry staples

• The Power of Small Steps: How I fit in extra movement throughout the day without sacrificing time, and how you can too.

• Supplements and Organization: Discover how I streamline my supplement routine to save time and stay consistent, with a simple hack to make your daily health habits effortless.

• Sleep Strategy: Sleep is essential for maintaining both health and productivity. I’ll dive into my personal strategies for setting boundaries to ensure I get a restful night so I can wake up refreshed and ready to go.

If you’ve been struggling to stay on track with your health, fitness, or work-life balance, this episode is full of actionable tips and personal insights to help you get there!

Links mentioned:

The place that I went to get my breast checked: Women's & Breast Imaging

Learn more from me / work with me:

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

Explore my recipe eBooks: Click here!

Follow me on instagram: @health_with_bec

Visit my website: Click here

In this episode, I dive into how I prioritise and invest my money in ways that directly align with my personal and professional goals. From building a successful business to maintaining a healthy, balanced lifestyle, I’ll take you through the thought process behind my spending decisions to inspire you to rethink how you invest your own money.

It’s all about setting the right priorities—whether it’s in your health, relationships, or even your joy—and understanding that investing in the right areas can help you reach your goals faster! I also give you some clear action steps at the end to help you re-set your priorities and start spending money on the RIGHT things that will propel you forward in life!

• Episode 13: Discover Your Deeper "Why" with the Onion Activity

Learn more from me / work with me:

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

Explore my recipe eBooks: Click here!

Follow me on instagram: @health_with_bec

Visit my website: Click here

If you found this episode helpful, I would love it if you shared it with a friend or shared a screenshot on Instagram and tagged me @health_with_bec. Don’t forget to hit subscribe and leave a review if you’re enjoying the show—it really helps more women discover Body Bites with Bec and start transforming their lives!

In this episode, I share my top five most used, most loved foods and products that help me maintain a healthy lifestyle and reach my fitness goals. I SWEAR by them and couldn't live without them.]

I also talk about how to build healthy habits that stick and how these foods and prodcucts do that for me. There are two things that you have to get right if you want to create habits that stick, and you will find out what they are here! If you get this right, you'll be far more likely to stay consistent and reach your health goals!

Discounts & Links discussed:

• Episode 101: Getting back on track and how to create habits that actually stick
• The slow cooker I have: Click here
• My Winter Warmers eBook with slow cooked beef inside: Click here
• Slendier Legume Pastas: Available at Coles, Woolworths, and online: click here
• Before You Speak Coffee: Use code "HEALTHWITHBEC" for 10% off. Click here
• Morlife Products (Plantiful protein powder in Vanilla fudge or Choc Caramel Swirl, mug cakes and marine collagen): Use code "HEALTHWITHBEC" for 15% off (excluding mug cakes): Click here
• My Free 15-Minute Meals eBook: Includes my favorite pasta recipe! Click here
• My most loved Slow Cooked Butter Chicken recipe: Click here
• Protein pancakes recipe: Click here

Learn more from me / work with me:

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: www.healthwithbec.com

In this episode, I dive into how to reignite your metabolism if it’s slowed down after long-term dieting or if you're stuck in a weight loss plateau. I’ll highlight key, simple strategies to boost your metabolism sustainably!

If you feel like your metabolism has slowed down, you're eating the same but not seeing results, or you're just curious about how to optimize your body's calorie-burning potential, this episode is for you.

In this episode, I share:

• Why your metabolism might be slower after dieting and how to fix it.
• The importance of protein and strength training to maintain and grow muscle – your best friend for a fast metabolism!
• How to eat for fat loss with a focus on high-protein, high-fiber meals that boost your metabolism naturally.
• How to use daily activity (like walking and taking the stairs) to burn more calories without even feeling like you're "exercising."
• Simple but effective metabolism-boosters like staying hydrated, coffee, and tea – yes, your favorite drinks can help!

The strategies I share aren’t just about quick fixes – they are all about sustainable, long-term results. You know I’m all about helping women like you slim down and lose the bloat in a way that works for life, and this episode is packed with practical tips you can start using today!

Links mentioned:

Episode 65: Protein Needs and Strength Training

Episode 124: Optimizing Your Exercise Routine

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

Explore my recipe eBooks: Click here!

Follow me on instagram: @health_with_bec

Visit my website: Click here

In this episode, I dive deep into a key issue that most conventional diets overlook, which often leads to failure in achieving long-term weight loss success. It's not just about losing weight—it's about keeping it off for good, and that's where most diets fall short, with 85-90% of dieters regaining their lost weight! Today, I explore why this happens and what you can do to avoid it.

What You'll Learn:

• The Alarming Statistics of Diet Failure: I break down research showing that 80-95% of dieters regain the weight they’ve lost, often within just a few years. If you’ve lost weight in the past, only to gain it back, you’re not alone—and there’s a scientific reason behind it.

• How Calorie Restriction Affects Your Metabolism: Long periods of calorie restriction can slow down your metabolism, making it harder to maintain weight loss. I explain the science behind metabolic adaptation and why your body fights to keep you from losing too much weight too quickly.

• The Role of Hormones in Weight Loss: Learn how dieting can lead to a drop in your thyroid hormones (affecting metabolism), an increase in cortisol (stress hormone), and changes in hunger hormones (ghrelin and leptin) that make it harder to stay on track.

• The Importance of Calorie Cycling: I introduce calorie cycling as a powerful strategy to prevent your metabolism from slowing down. I share how incorporating higher calorie “refeed” days can help regulate your metabolism, reduce hunger, and maintain long-term weight loss.

• Why Strength Training and Protein Are Essential: Discover why eating a high-protein diet and incorporating strength training are critical to keeping your metabolism strong while losing weight.
  
  
  

If you’ve ever struggled with losing weight and keeping it off, this episode will help you understand the science behind why that happens and how you can beat the odds. I’ve developed my approach to cover all of these factors, and it’s worked for thousands of women worldwide. Tune in to learn how to make sustainable, long-term weight loss a reality for you too!

Further podcasts to listen to that I mention:

Episode 48: Learn more about the link between cortisol and weight loss, plus my top stress-reducing tips. Click here

Episode 87: Thinking of Doing a Fad Diet? Three reasons why cutting calories too low will harm your progress. Click here

Episode 65: 7 Fat Burning Reasons to Eat More Protein Click here

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

Explore my recipe eBooks: Click here!

Follow me on instagram: @health_with_bec

Visit my website: Click here