Lean With Plants

I started a challenge with some friends where I would commit to running 5km a day for 90 consecutive days. It's now day 77 of the challenge and I’ve managed to run 5km every single day for 77 days and counting. In this episode, I discuss what I’ve learnt about habit formation and the many behavioural hacks this challenge has taught me along the way. All of which, have made it possible for me to continue running for 70+ days, even when I was struggling and just wanted to give up.There are 4 important steps to how our brain forms habits; the cue, the craving, the response and the reward, all of which I will explain in this episode and how our behaviour is shaped by them. When you understand how habits are formed and you start to see the power of using behavioural tools to hack your habits, you will think about behaviour in a completely different way. I'm hoping you can starting using these ideas and hacks so you can begin designing a system that works for you. A system that enables you to follow through with doing those things that may seem too far out of your reach, because you'll equipped with the knowledge and tools to make it much easier for you to achieve success. I HIGHLY recommend reading the book Atomic Habits by James Clear to understand more about how you can hack your habits through behavioural  change.📚 Join my FREE Kickstarter Challenge👇⁠⁠⁠⁠https://www.chelseamae.com/kickstarter-about⁠📚 Get your FREE ebook!If you like this episode, please give me a review and a share!Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.🤙 Find me on:My Website ➔ https://www.chelseamae.comInstagram ➔ https://www.instagram.com/chelseamaecullen/Youtube ➔ https://www.youtube.com/ChelseaMaeSubscribe and see you next week. 

In this episode I have the privilege to talk to Bree who shares her amazing story about how she managed to transform her life, change her daily habits and lose 37lbs since beginning her weight loss journey.  It was Bree who inspired me to run 5km a day, as she was able to run 5km a day for 250 consecutive days, which in total is 1250kms, that's absolutely incredible! In this episode Bree shares it all. How she managed to grow trust and confidence in herself to lose weight,  how long it took her to get results and the small daily habit changes that helped lead her to massive results!Her story just blows me away because it is so powerful what can happen when you decide to look forward to the future, not look back at past failures that have been holding you back and continue to push forward making daily improvements that get you closer to that person you want to become. Bree has mastered the foundational habits that has enabled her to master her life and we both believe that it's possible for you too!📚 Join my FREE Kickstarter Challenge👇⁠⁠⁠⁠https://www.chelseamae.com/kickstarter-about⁠📚 Get your FREE ebook!If you like this episode, please give me a review and a share!Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.🤙 Find me on:My Website ➔ https://www.chelseamae.comInstagram ➔ https://www.instagram.com/chelseamaecullen/Youtube ➔ https://www.youtube.com/ChelseaMaeSubscribe and see you next week.

Are you a self proclaimed binge eater? Maybe you’ve tried various diets, severely lowered your calorie intake, staved yourself, gone to bed hungry and yet no matter what you still just can’t seem to get out of the never ending binge eating cycle.In this episode I talk about my personal struggle with binge eating and how I was able to stop the cycle of binging on food, lose 40 lbs, and maintain the best figure I’ve had in my adult life.Now I have the freedom to eat as much as I want without the fear of binging. I hope this episode empowers you to take back control, so you can develop a better relationship with food and build the habits that are going to get you the weight loss results you want.📚 Join my FREE Kickstarter Challenge👇⁠⁠⁠⁠https://www.chelseamae.com/kickstarter-about⁠Some other podcast episodes you might find helpful:How to stop emotional eating👇 https://podcasts.apple.com/nz/podcast/how-to-stop-emotional-eating/id1502040576?i=1000507256964Getting in touch with hunger and fullness cues + intuitive eating👇https://podcasts.apple.com/nz/podcast/lean-with-plants/id1502040576?i=1000535360592How to use failure to 10x your results👇https://podcasts.apple.com/nz/podcast/lean-with-plants/id1502040576?i=1000544842782Who are you going to need to BECOME to get lean?👇https://podcasts.apple.com/nz/podcast/lean-with-plants/id1502040576?i=1000501589475📚Want a free recipe ebook?If you like this episode, please give me a review and a share!Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.🤙 Find me on:My Website ➔ https://www.chelseamae.comInstagram ➔ https://www.instagram.com/chelseamaecullen/Youtube ➔ https://www.youtube.com/ChelseaMaeSubscribe and see you next week.

In this episode I talk to Katy who shares her incredible story about her battle with Bulimia and how she managed to overcome it, lose 20lbs and keep it off sustainably. Although this episode is an emotional one, Katy’s story has a happy ending! She is now confident about her eating habits, and she finally has food freedom and has lost the weight without starvation or restriction. I really hope Katy’s story encourages anyone who is experiencing difficulties that you can walk away with hope that change and healing is possible!!!📚 Join my FREE Kickstarter Challenge👇⁠⁠⁠⁠https://www.chelseamae.com/kickstarter-about⁠📚 Get your FREE ebook!If you like this episode, please give me a review and a share!Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.🤙 Find me on:My Website ➔ https://www.chelseamae.comInstagram ➔ https://www.instagram.com/chelseamaecullen/Youtube ➔ https://www.youtube.com/ChelseaMaeSubscribe and see you next week.

Understanding a calorie deficit in conjunction with calorie density and habit change is what really made a difference to me losing 40lbs. I recently put out a YouTube video with the 5 action steps that helped me on my weight loss journey to losing 40lbs, but I thought It would a be a great idea to delve into more depth on this topic, so that it can help you understand in more detail how fat loss works. In this episode I’ll be sharing with you the 5 core principals that helped me lose 40lbs and keep it off for years.You can watch that video version below!https://www.youtube.com/watch?v=5u5rWIVW5g8&list=PLx5KyrWlb91IiT51kZvTej263jPBOINin&index=16Podcast episode on calorie density 👇https://podcasts.apple.com/nz/podcast/how-to-get-into-a-calorie-deficit-without-counting/id1502040576?i=1000468508974📚 Join my FREE Kickstarter Challenge👇⁠⁠⁠⁠https://www.chelseamae.com/kickstarter-about⁠📚 Get your FREE ebook!If you like this episode, please give me a review and a share!Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.🤙 Find me on:My Website ➔ https://www.chelseamae.comInstagram ➔ https://www.instagram.com/chelseamaecullen/Youtube ➔ https://www.youtube.com/ChelseaMaeSubscribe and see you next week.

With everything that's happening in the world right now, it can be very difficult to focus on the things that we used to see as 'important' but may now may seem 'less important'.The thing is, when you put all your focus on issues that are outside of your control, your overall influence on those issues ends up shrinking, as you become less focused on the things that also actually matter to you.I want to say, it's okay to not be okay sometimes and worry about things beyond our control because we are human with emotions, but we all know that when anxiety and stress they take over and influence our ability to cope, work, eat healthy then we need to have a strategy to deal with it.So in this episode, I'll be discussing a great way to help you cope with whats happening in the world and how to not let outside factors (such as stress, war, injustice) derail your progress, by explaining the 3 key things that have helped me deal with stressful times and still maintain a high level of consistency.The 7 habits of highly effective people book by Stephen Covey 👇https://www.amazon.co.uk/Habits-Highly-Effective-People-Anniversary/dp/1471195201/📚 Join my FREE Kickstarter Challenge👇⁠⁠⁠⁠https://www.chelseamae.com/kickstarter-about⁠📚 Get your FREE ebook!If you like this episode, please give me a review and a share!Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.🤙 Find me on:My Website ➔ https://www.chelseamae.comInstagram ➔ https://www.instagram.com/chelseamaecullen/Youtube ➔ https://www.youtube.com/ChelseaMaeSubscribe and see you next week.

When it comes to habit change (including weight loss) we are are hardwired to choose the path of least resistance. We rely so much on willpower and motivation to change our habits, but lack of motivation and willpower are not character flaws. They are a reaction to the systems we create.You can see increasingly better results by not working smarter NOT harder.  Every single successful person who has maintained their weight loss in the long term has created a system that works for them, one that makes it as a easy as possible for them to maintain it long term.  They do NOT have more willpower than you. They simple have a better system.The secret to success is understanding that you need remove any obstacles and friction in your path and make it simpler and easier for you to succeed! Listen to the full episode so you don't miss the 3 steps I outline on how to remove friction, so you can step into your power and achieve success without any extra effort at all!Here are some other podcast episodes mentioned:Your progress hinges on this👇https://podcasts.apple.com/nz/podcast/lean-with-plants/id1502040576?i=1000526192440How to make progress easier and faster👇https://podcasts.apple.com/nz/podcast/lean-with-plants/id1502040576?i=1000521930794📚 Join my FREE Kickstarter Challenge👇⁠⁠⁠⁠https://www.chelseamae.com/kickstarter-about⁠📚 Get your FREE ebook!If you like this episode, please give me a review and a share!Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.🤙 Find me on:My Website ➔ https://www.chelseamae.comInstagram ➔ https://www.instagram.com/chelseamaecullen/Youtube ➔ https://www.youtube.com/ChelseaMaeSubscribe and see you next week.

How many calories are you really burning? If you’ve ever felt confused about where you sit on the ‘bell curve’ of calorie burn and how to determine your base metabolic rate (BMR) then this episode is for you!There is so much confusion around calorie burn and finding those numbers, but the more important question is how to reduce and stay consistent from your unique starting point... whether that’s low or high!After taking a deep dive into understanding metabolic rates, overall calorie burn and average calorie numbers you’ll learn the 3 top action steps you need to start losing weight with or without finding an arbitrary number.Neat explainedhttps://www.ncbi.nlm.nih.gov/pubmed/12468415Calorie average requirementshttps://www.nap.edu/read/10490/chapter/2?term=average+calorie+requirement#5📚 Join my FREE Kickstarter Challenge👇⁠⁠⁠⁠https://www.chelseamae.com/kickstarter-about⁠📚 Get your FREE ebook!If you like this episode, please give me a review and a share!Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.🤙 Find me on:My Website ➔ https://www.chelseamae.comInstagram ➔ https://www.instagram.com/chelseamaecullen/Youtube ➔ https://www.youtube.com/ChelseaMaeSubscribe and see you next week.

Consistency is paramount for long term success in weight loss and really anything, but it's so hard to develop it!Most of us rely on motivation and willpower to 'white knuckle' something difficult until we inevitably slip up and then feel like garbage for failing.Fortunately there is a far better and easier way to become more consistent and we take a deep dive into that in this episode.You'll learn my 4 step framework for improving consistency which has been proven to work on myself and 100s of others.Enjoy!📚 Join my FREE Kickstarter Challenge👇⁠⁠⁠⁠https://www.chelseamae.com/kickstarter-about⁠📚 Get your FREE ebook!If you like this episode, please give me a review and a share!Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.🤙 Find me on:My Website ➔ https://www.chelseamae.comInstagram ➔ https://www.instagram.com/chelseamaecullen/Youtube ➔ https://www.youtube.com/ChelseaMaeSubscribe and see you next week.

What are the best weight loss foods? Let me tell you right now, it’s not apple juice and olive oil!!In this episode we look at the 3 main elements in foods that influence a calorie deficit: Calorie density Satiety Fibre contentUsing these 3 categories you can make any meal awesome for weight loss or at least improve it, and rather than focus on either perfection or giving up all the time, you’ll find the middle ground you can actually sustain.When it comes to changing habits LONG term, think about what will you be able to do for the rest of your life? Then build on that.The podcast episode that had a HUGE impact on me this week was with Brene Brown and James Clear 👇https://brenebrown.com/podcast/atomic-habits-part-1-of-2/References for the podcast are linked below:Satiety of different foods:https://pubmed.ncbi.nlm.nih.gov/7498104/Okinawan diet (nutritionfacts.org)https://nutritionfacts.org/video/the-okinawa-diet-living-to-100/Slowing the insulin spike of refined bread with berriesTörrönen R, Kolehmainen M, Sarkkinen E, Poutanen K, Mykkänen H, Niskanen L. Berries reduce postprandial insulin responses to wheat and rye breads in healthy women. J Nutr. 2013;143(4):430–6.Comparing combustible and metabolizable calories from a high fibre diet.Wisker E, Feldheim W. Metabolizable energy of diets low or high in dietary fiber from fruits and vegetables when consumed by humans. J Nutr. 1990;120(11):1331–7.The lentil effect:Mollard RC, Wong CL, Luhovyy BL, Anderson GH. First and second meal effects of pulses on blood glucose, appetite, and food intake at a later meal. Appl Physiol Nutr Metab. 2011;36(5):634–42.📚 Join my FREE Kickstarter Challenge👇⁠⁠⁠⁠https://www.chelseamae.com/kickstarter-about⁠📚 Get your FREE ebook!If you like this episode, please give me a review and a share!Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.🤙 Find me on:My Website ➔ https://www.chelseamae.comInstagram ➔ https://www.instagram.com/chelseamaecullen/Youtube ➔ https://www.youtube.com/ChelseaMaeSubscribe and see you next week.