Reshape Your Health with Dr. Morgan Nolte

Have a question you want answered on the podcast? Send us a text!Have you ever set the intention to do one thing, for example - exercise after work - but then in the moment you either completely forget your intention or decide you don’t care enough to follow-through?This happens all the time for various health habits we try to implement. Drink more water. 💧Exercise more. 🏋️‍♀️Get more sleep. 😴Eat less sugar. 🧁The list goes on and on. Why are we great at setting intentions, but fall back into old behavior patterns - or as I like to call them, rhythms of life. That’s what we’re discussing on today’s podcast episode with Reana Mulcahy, PT, DPT. Highlights From This EpisodeHow do beliefs form?How does self-sabotage affect your beliefs and health habits?Examples of self-sabotage in terms of food standpoint.                             How do beliefs contribute to a certain behavior?How to identify some limiting thoughts that are keeping you stuck?"Brain Break" explained.Journaling prompts to change beliefs.How to transform thoughts into a new belief?How to make journaling more productive. Why your own voice recordings can be so powerful. How consistency and discipline affect the mindset.       Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.\We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!Resources From This Episode >> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast >> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast >> Join the Zivli Program Waitlist - https://www.zivli.com/join?el=podcast >> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast Have a question? Email us at: support@zivli.com

Have a question you want answered on the podcast? Send us a text!In this episode, you’ll learn 7 things no one tells you about losing weight. Whether you’re just considering getting started with weight loss, have started and stopped so many times you’ve lost count, are in the middle of your journey, stuck at a plateau, or are in maintenance, you will take something away from this episode.Having lost 85 pounds in my life at one point or another, I know how frustrating it can be to feel like you’re doing all the right things, but still not seeing progress on the scale. We hope you find this episode extremely valuable and helps you feel less alone in this journey to better health. Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.\We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!Resources From This Episode >> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast >> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast >> Join the Zivli Program Waitlist - https://www.zivli.com/join?el=podcast >> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast Have a question? Email us at: support@zivli.com

Have a question you want answered on the podcast? Send us a text!In this very special episode of the Reshape Your Health podcast, I get to interview one of our Zivli members, Cynthia. She’s been a regular attendee at Office Hours and has generously shared her insights, wins, and struggles with our Zivli community. Her story has inspired me so much that I wanted to bring her message to our broader podcast and YouTube community. She’s overcome so much in her life and has spent more than a year addressing her mental weight. She knows the physical weight will follow as she continues to master her mindset. She’s been a true inspiration for us to keep showing up and doing our best every day. We hope you are as inspired by Cynthia as we are.Highlights From This EpisodeHow Cynthia worked on her limiting thoughts.Cynthia talks about perfectionism and high expectations.Cynthia talks about putting herself first.How Cynthia dealt with alcohol and other substances.Cynthia's experience with stopping caffeine.Cynthia shares what tools she’s used to help with her cravings.Cynthia talks about weight loss and her mental health.Cynthia shares how her Personal Faith Formula helped her journey.Cynthia shares how she does her self-reflection and overcomes obstacles. Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!Resources From This Episode >> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast >> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast >> Join the Zivli Program Waitlist - https://www.zivli.com/join?el=podcast >> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast Have a question? Email us at: support@zivli.com

Have a question you want answered on the podcast? Send us a text!Being at a weight loss plateau can feel very frustrating, especially when you feel like you’re doing everything in your power to get the scale to go down and it’s not budging. While we don’t want you to give the scale any of our emotional power, we do understand that you want to see some progress. Remember the scale is only one indicator of progress. Also consider your energy levels, how you’re sleeping, how your clothes are fitting, and just celebrating the little consistent things you are doing for your health. All that being said, there are three types of weight loss plateaus that we’ll explain today. Once you understand the type of plateau you’re experiencing, you can tailor your strategy appropriately. Weight loss plateaus are completely normal on your weight loss journey. If you anticipate the stalls, they won’t be as discouraging.Just like any other facet of medicine, you can only improve a condition if you have the correct diagnosis. A great example of this is treating low back pain. If you don’t get to the root of the problem, you can spend months of time and money on physical therapy sessions, chiropractor appointments, or medications that don’t make much of a difference. In the case of a weight loss stall, if your strategies don’t match the type of plateau you have, you’ll face similar frustration.  There are three types - circumstantial, mental, or physical. Listen to this episode to learn more about how to break them.Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.\We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!Helpful Links>> Weight Loss Plateau QuizResources From This Episode >> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast >> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast >> Join the Zivli Program Waitlist - https://www.zivli.com/join?el=podcast >> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast Have a question? Email us at: support@zivli.com

Have a question you want answered on the podcast? Send us a text!In this episode, learn from Justin Richard, who calls himself “just a guy with a continuous glucose monitor” practical tips he’s learned to lower his blood sugar and prevent diabetes that runs in his family.Highlights From This EpisodeLearning how to manage blood sugar spikes.The process of developing sustainable eating habits.Reduction of high blood sugar symptoms.Cost of CGM.Importance of monitoring your blood sugar.FAQs about CGM.Insights on how food affects your blood sugar.How Apple Cider Vinegar helps reduce blood sugar spikes.How food order affects blood sugar spikes.Sleep deprivation causes higher fasting glucose levels.Post-meal blood glucose recommendation.How stress levels affect blood sugar spikes.Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.\We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!Helpful Links>>Justin Richard on InstagramResources From This Episode >> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast >> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast >> Join the Zivli Program Waitlist - https://www.zivli.com/join?el=podcast >> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast Have a question? Email us at: support@zivli.com

Have a question you want answered on the podcast? Send us a text!In this episode, you’ll learn 6 science-backed tips to lose body fat and gain muscle. This is an important conversation because if you’re trying to lose weight but aren’t doing these 6 things, you’ll accidentally lose more muscle mass. This loss of muscle mass makes the weight you do lose harder to keep off due to a slower metabolic rate. Then all the work, money, and energy you put into losing weight will have been in vain. And you'll be stuck on the weight regain rollercoaster yet again. We want you to stop going on a diet, and start having a diet. One that helps you achieve and maintain a healthy weight, body fat level, and muscle mass. Then you can just continue to live that lifestyle instead of starting and stopping diets. Be sure to stay through all 5 tips because I’m sharing a bonus one at the end. And if you don’t follow this bonus tip, all the other tips will be far less effective - if they work at all. Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.\We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!Helpful Links>> Source: Body Composition Changes in Weight Loss: Strategies and  Supplementation for Maintaining Lean Body Mass, a Brief Review>> Source: The Effects of a High-Protein Diet on Bone Mineral Density in Exercise-Trained Women: A 1-Year Investigation>> Source: Dietary Protein, Kidney Function and Mortality: Review of the Evidence from Epidemiological StudiesResources From This Episode >> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast >> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast >> Join the Zivli Program Waitlist - https://www.zivli.com/join?el=podcast >> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast Have a question? Email us at: support@zivli.com

Have a question you want answered on the podcast? Send us a text!In Part 2 of our How To Sleep Better Series with Valerie Cacho, MD, we discuss practical things you can do to sleep better including mindfulness practices, meditations, breathing techniques, journal prompts, and more. Valerie Cacho, MD, is an integrative sleep medicine specialist. Her interests and expertise include: diagnosing and treating medical sleep disorders, women's sleep concerns, mind-body approaches to insomnia, self-compassion training, clinical hypnotherapy, and promoting sleep health and wellness. She is the president and founder of Sleep Life Med, a tele-sleep practice in Hawaii and California. Additionally, Dr. Cacho is the CEO of Sleephoria, a wellness brand founded on the belief that a well-rested woman has the energy, clarity, and drive to change the world. Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.\We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!Helpful Links>> Sleephoria>> SleepLifeMed Website>> Chronic Fatigue ChecklistResources From This Episode >> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast >> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast >> Join the Zivli Program Waitlist - https://www.zivli.com/join?el=podcast >> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast Have a question? Email us at: support@zivli.com

Have a question you want answered on the podcast? Send us a text!In this episode, you’ll learn 4 differences between low-calorie eating and low-insulin eating for losing weight, and more importantly, keeping it off. Why is this conversation important? We believe a lot of the frustration and feelings of failure that are commonly associated with weight loss can be mitigated through a low insulin approach. So many come to us after being trapped in the weight regain rollercoaster. This looks like unintentionally gaining weight, gaining motivation to get it off, doing some sort of short-term diet to lose the weight, regaining weight, feeling like a failure, then starting the cycle all over again once you regain your motivation to change. How you go about losing weight - whether the low calorie or low insulin approach, will determine three things. First - the type of body weight you lose. In other words, are you losing fat or muscle mass? Second - how likely the weight is to stay off due to your new body composition. Third - your weight loss experience in general. I.e. Are you miserable, cold, tired and hungry? Or satisfied and energetic?Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!Helpful Links>> Source: Food Timing, Circadian Rhythm and Chrononutrition Study>> Source: Body Composition Changes in Weight Loss Study>> Episode: 3 Insulin Resistance Testing Options (Includes HOMA-IR Tutorial)>> Episode: Top 3 Insulin Resistance Diet MistakeResources From This Episode >> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast >> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast >> Join the Zivli Program Waitlist - https://www.zivli.com/join?el=podcast >> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast Have a question? Email us at: support@zivli.com

Have a question you want answered on the podcast? Send us a text!Anyone who has struggled with insomnia, difficulty falling asleep, trouble staying asleep, or waking up too early knows how a bad night of sleep can make everything harder. Good sleep is essential for good physical, mental, and emotional health. One of the biggest barriers to losing weight in midlife and after menopause is poor sleep. Chronically bad sleep raises cortisol, which raises glucose, which raises insulin. This drives fat storage, not fat burning. In light of this, we wanted to bring on a sleep expert to discuss frequently asked questions about sleep.Valerie Cacho, MD, is an integrative sleep medicine specialist. Her interests and expertise include: diagnosing and treating medical sleep disorders, women's sleep concerns, mind-body approaches to insomnia, self-compassion training, clinical hypnotherapy, and promoting sleep health and wellness. She is the president and founder of Sleep Life Med, a tele-sleep practice in Hawaii and California. Additionally, Dr. Cacho is the CEO of Sleephoria, a wellness brand founded on the belief that a well-rested woman has the energy, clarity, and drive to change the world.Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!Helpful Links>> Sleephoria>> SleepLifeMed Website>> Chronic Fatigue ChecklistResources From This Episode >> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast >> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast >> Join the Zivli Program Waitlist - https://www.zivli.com/join?el=podcast >> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast Have a question? Email us at: support@zivli.com

Have a question you want answered on the podcast? Send us a text!In this episode you’ll learn the most common summer weight loss pitfalls and how to sidestep them. If you're trying to lose weight over the summer so that you feel more comfortable in your clothes or bathing suit, this episode is for you.Anyone who has lost weight knows that structure is important. Having processes, or systems is important. But during the summer, things tend to be a little bit more flexible. You might be going on vacation, you might be going to a friend's house, you might be hosting barbecues. Your environment changes which means your plan also needs to change. If you don't change your plan over the summer, then you are risking regaining some of the weight that you worked so hard to lose. You're also not capitalizing on the opportunity to develop flexibility and problem solving skills. Summer is a great time to identify new emotional eating cues that aren’t around in the Winter, Spring, or Fall. Summer is going to come around next year too so you might as well learn how to deal with some of these weight loss pitfalls now so that you don't have to deal with them again in the future.Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the YouTube Channel reach more people. If you haven't already subscribed, please do that today.We would also be grateful if you left a rating and review, too. In your listening app, scroll to the “Ratings and Reviews” section, then click “Write a Review” and let us know what you enjoy about our show. We appreciate you taking the time to show your support. Thank you!Resources From This Episode >> Insulin Resistance Diet Blueprint - https://www.zivli.com/blueprint?el=podcast >> Free Low Insulin Food Guide - https://www.zivli.com/ultimatefoodguide?el=podcast >> Join the Zivli Program Waitlist - https://www.zivli.com/join?el=podcast >> Test Your Insulin at Home - https://www.zivli.com/testing?el=podcast Have a question? Email us at: support@zivli.com