In this episode, I sat down with Emily, 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, Emily 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.

Emily 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

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.​​
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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

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

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

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!

Today, I'm diving into one of the most underrated but powerful tools for optimising your weight and overall health—your gut microbiome, and how fibre intake is key for this! Your gut bacteria play a huge role in metabolism, hunger hormones, energy levels, and even inflammation, all of which impact your ability to lose weight and keep it off.

In this episode, I’m breaking down:
✅ How your gut microbiome is directly linked to your weight
✅ Why fiber is essential for gut health and weight loss
✅ Easy, practical ways to boost your fiber intake daily
✅ My go-to fiber-packed foods and simple swaps
✅ The biggest mistakes people make when increasing fiber (and how to avoid them!)

I also share some of my favourite fiber hacks from my programs, including how I make sure women in the 3 Week Body Reset and the Health with Bec Tribe are hitting their fiber needs.

38TERA supplement: Click HERE to shop (Code BEC for 10% off your first order)

Episode that helps you NOT fear fat is episode 128

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

Shop my recipe eBooks: Click HERE

Follow me on instagram: @health_with_bec

Visit my website: Click HERE

If you loved this episode, please leave a quick rating & review! Your support helps me bring more valuable content to women like you. 🎙️💛

Could chronic, ongoing stress and being 'go-go-go' all the time be holding you back from losing weight, especially around your stomach area?

Yep!

Also, when you let this go on, adrenal fatigue and burnout could be around the corner, and this is a seriously undesriable state to be in if you're serious about reaching any goal in life, including maintaining healthy relationships, career milestones, fitness goals and so on. As they say, you can't pour from an empty cup!

In this episode, I unpack:

-The stress hormone, cortisol and it's role in the body

-The link between ongoing stress and adrenal fatigue

-The symptoms of adrenal fatigue and burnout, do you have it?

-How cortisol can lead to weight gain, especially around the abdomen and why

-The link between self care and stress levels

-How I personally structure my life and set the RIGHT boundaries to help manage stress

-How I cleverly add in self care activities throughout my busy days and how you can too

-Recent self care additions in my life that I'm loving

-A sleep tip that's helping me at the moment

-Tips & ideas to reduce your cortisol levels and prevent adrenal fatigue

-How you can slowly change your mindset to favour self care and being 'selfish' more to in turn, lower your stress levels and reach your goals

-The self love challenge that's happening inside the Health with Bec Tribe!

Links mentioned:

Activations app: Click HERE

The ice roller that I use: 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

Gut issues, bloating, fatigue, and stubborn weight? You’re NOT alone! In this episode, I sit down with Dr. Will Bulsiewicz (Dr. B), an award-winning gastroenterologist and New York Times bestselling author, to chat about why gut health is the foundation of everything—and how YOU can start healing today.

Known on instagram as The Gut Health MD, Dr. B shares his personal gut health transformation and why his 16 years of medical training didn’t teach him about the power of food, so he took it into his own hands. We uncover science-backed strategies to heal your gut naturally and he should absolutely open your mind to things you wouldn’t have heard of before that impact your gut health!!

• The biggest gut health mistakes you might be making

• How your gut controls your immune system, metabolism, mood, and more

• The surprising connection between sleep and gut health

• The power of morning sunlight in regulating digestion and metabolism

• Natural ways to support GLP-1 (your body’s version of Ozempic!)

• How stress, loneliness, and mental health (including unhealed trauma) affect gut health

• The best natural strategies for constipation relief

• Food intolerances & sensitivities—why some people react to gluten, dairy, and FODMAPs

And so much more…

If you’re struggling with bloating, fatigue, gut issues, or stubborn weight, this episode is for you!

More about Dr B:

Residing in Charleston, South Carolina with his family, Dr. Will Bulsiewicz, also known as "Dr B," is an award-winning gastroenterologist and a leading authority on gut health. He is the New York Times bestselling author of "Fiber Fueled" and "The Fiber Fueled Cookbook," and the founder of the gut health supplement company, 38TERA.

As the U.S. Medical Director for the personalised nutrition company ZOE and an Adjunct Assistant Professor of Medicine at Emory School of Medicine, Dr. B is dedicated to making gut health education accessible. His prolific contributions to the field include over twenty peer-reviewed articles and more than forty national presentations.

LINKS:

Learn more from Dr B:

38TERA supplement:

Click HERE to shop (Code BEC for 10% off your first order)

Instagram: @38tera

Instagram: @theguthealthmd

TikTok: @theguthealthmd_

Website: theplantfedgut.com/

Learn more from 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

Follow me on instagram: @health_with_bec

Visit my website: Click HERE