Reshape Your Health with Dr. Morgan Nolte

Have a question you want answered on the podcast? Send us a text!Note: Reshape Physical Therapy and Wellness evolved into Weight Loss for Health, and finally Zivli. How to Lose Weight After 50 was our first course that eventually grew into Zivli. Some old blog posts or resources mentioned in this episode may have been removed. In this episode I interviewed Cynthia Thurlow. She is a nurse practitioner and functional nutritionist who has such an awesome story to share, both about her own health journey, and also how to started her own business to help other women learn how to lose weight and prevent disease. She has a TEDx talk that has over 12 million views on YouTube about the benefits of intermittent fasting. Aside from being a 2x TEDx speaker, she has been published in multiple online blogs and has a podcast called Everyday Wellness that was just named as a top 20 podcast that will help you grow in 2020. She is the author of Intermittent Fasting Transformation. Highlights From This Episode[5:38] Once you dig into the science behind it, intermittent fasting is such an obvious tool to a healthy lifestyle. Cynthia talks more about the research-backed health benefits of fasting for weight loss, mental, and physical health. [14:05] Can you talk a little bit more about your recommendations for people who are just getting started incorporating more intermittent fasting into their lifestyle?[22:37] What are some precautions that people should keep in mind when starting intermittent fasting and who are some people that should not intermittently fast?[26:41] Can you talk through some of the more common barriers that people experience when they work into longer fasts? [31:05] The difference between water and fat fasting and how to use fat fasting to ease into water fasting. 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>> Cynthia’s TEDx talk about intermittent fastingResources 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!Note: Reshape Physical Therapy and Wellness evolved into Weight Loss for Health, and finally Zivli. How to Lose Weight After 50 was our first course that eventually grew into Zivli. Some old blog posts or resources mentioned in this episode may have been removed. If you have been struggling to lose weight your whole life, maybe you’ve “tried everything” and nothing seems to work for you, you have been focusing on the effect and not the cause level. You may be focusing on your diet and exercise before you focus on your mindset and developing the self-discipline it takes to make a strategy a long-term habit. Temporary change leads to temporary results. Mindset is critically important to healthy sustainable lifestyle changes to lose weight and truly reduce your risk for diseases like type 2 diabetes, cardiovascular disease, cancer, and dementia. Highlights From This Episode[05:21] Superpower #1: Consistency. I’ve learned that without consistency, you have nothing. If you want to get stronger, going to the gym or doing push-ups ONCE will not get you there. If you want to eat healthier, buying better options at the grocery store ONCE won’t get you there. Here are 4 steps to add consistency to your life. [10:54] The importance of consistent reflection to lose weight and improve your health. [12:08] Brief overview of the 3 types of reflection that I learned during my residency, continue to use, and teach to my clients and course members. [13:10] Practical example about how to eat healthy when eating at a restaurant. Reflection for action: Look at the menu ahead of time and decide what you will eat and drink, drink plenty of water and eat healthy throughout the day, anticipate road-blocks like what you plan to say when the waiter or someone else at the table offers dessert.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!Note: Reshape Physical Therapy and Wellness evolved into Weight Loss for Health, and finally Zivli. How to Lose Weight After 50 was our first course that eventually grew into Zivli. Some old blog posts or resources mentioned in this episode may have been removed. You have probably heard about the Keto diet, maybe you’ve even tried it yourself. This episode is for anyone who has ever been curious about the Keto diet and wanted to know more information. Maybe you have tried to “do Keto” in the past but you weren’t really sure what you were doing, or more importantly why. This episode will give you some tips and clarity about how to do Keto well if you choose to do it, and some pitfalls to watch out for to ensure that you don’t just gain the weight back. If, like many of our Zivli members, you have been taught that low-fat is healthy, this research will clearly disprove that notion and we hope you walk away from this episode less afraid of eating fat. Highlights From This Episode[04:26] Your body prefers to use carbohydrates for fuel because these are most readily and easily broken down into glucose, or the form of energy that your body likes to use. Under normal eating circumstances, we will eat enough carbohydrates to supply our body with all the glucose it needs. [07:12] Different methods for reducing weight using reduced calorie and fat intake combined with exercise have failed to show sustained long-term effects. In fact, most people who severely reduce their calories just slow their metabolism and end up gaining back the weight (sometimes even more than they lost!). [10:21] The last point I want to discuss today is what I didn’t see in this study…and that is the numbers 6 more months following the end of the study. In other words....did these people keep the weight off?[13:58] I do think the Keto is a great weight loss tool if needed, and can be a nice reset button, but you have to know your nutritional baseline and have a place to return to that is healthy and sustainable after Keto, otherwise, just like with every other diet, the weight will come back on.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>> Research Study: Long-term effects of a ketogenic diet in obese patientsResources 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!Note: Reshape Physical Therapy and Wellness evolved into Weight Loss for Health, and finally Zivli. How to Lose Weight After 50 was our first course that eventually grew into Zivli. Some old blog posts or resources mentioned in this episode may have been removed. This was a fun podcast episode where I cut the audio together from a 5-part video training series called how to get over your sugar addiction. To watch those videos and download the workbook, click here.Highlights From This Episode[01:37] Step #1: Understand your why. Dig deeper and uncover the real reasons you want to kick your sugar habit and get healthy. It's easier to say "no" when you have a greater "yes."[06:00] Step #2: Know the facts about sugar. How much added sugar is too much? What "counts" as sugar? How does sugar affect my brain and body?[21:16] Step #3: Check your mindset. Diets don't work, this is a LIFEstyle change. Mindset shifts that will help you overcome your impulse to eat sugary foods. How our habits change with our thoughts.[26:00] Step #4: Plan for success. What to do about your trigger foods. 3 tips to prevent you from eating too much added sugar.[29:44] Step #5: Get accountable. Why accountability is so important for behavior change. Ways to add accountability to your plan to stop eating so much sugar.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!Note: Reshape Physical Therapy and Wellness evolved into Weight Loss for Health, and finally Zivli. How to Lose Weight After 50 was our first course that eventually grew into Zivli. Some old blog posts or resources mentioned in this episode may have been removed. If you are a woman, especially one over 50, and you’ve tried every diet out there and can’t seem to keep the weight off, you will love this episode. You’ll get to hear from one of our Zivli members, Kim about how she was able to learn the science behind weight loss and weight maintenance to reach her goals. We know you’ll get to get a ton of insight and inspiration from her story and that you will relate to many of her struggles regarding losing weight and keeping it off. We are so proud of her progress and excited for you to hear her story.Highlights From This Episode[4:21] So many people struggle to take the first step towards lasting and sustainable lifestyle changes. They are looking for a quick-fix. You told me once that you used to feel like, “It doesn’t matter and I don’t care.” [7:29] Tell me a little more about your history with weight? What you tried before and what frustrations were you dealing with regarding your weight, health, and mindset when we started working together?[12:30] Did you have an “aha” moment where the science behind weight loss started clicking for you, and all the pieces seemed to fit together?[15:50] Can you talk about some of the practical steps you took to lose the last 15 pounds?[23:18] How did your exercise routine change? You were exercising everyday when we met, how does that look differently now?[28:23] I wanted to dig into your mindset when you hit a 5-week weight loss plateau. Can you walk me through what you were thinking during that time? What helped you break past that weight loss plateau?[37:24] Moving into the weight maintenance phase, you were actually scared because you didn’t want the weight to come back on. What did you do to proactively prevent yourself from gaining the weight back?[43:57] Sometimes the spouse is not always on board with a new plan or lifestyle. How did your husband react when you told him you wanted to try something new and work with me? How have you been able to persevere even if he isn’t on the same page?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 youResources 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!Note: Reshape Physical Therapy and Wellness evolved into Weight Loss for Health, and finally Zivli. How to Lose Weight After 50 was our first course that eventually grew into Zivli. Some old blog posts or resources mentioned in this episode may have been removed. Weight gain is a hormonal, not caloric problem. If you want to avoid gaining weight during isolation, learn how your lifestyle choices including stress, sleep, exercise, and nutrition all work together to influence your insulin levels. Insulin is your fat creation and storage hormone. If you want to stave off the weight gain during this period of social isolation, work to keep your insulin down. You'll also learn about foods that support your immune system to protect against COVID-19 symptoms. Highlights From This Episode[02:51] It’s crucial that you understand weight gain is a hormonal, not caloric problem. You gain weight when your insulin levels go up. Insulin is responsible for moving blood sugar into your cells, I call it your fat storing hormone, and if you want to lose weight or prevent weight gain, you’ve got to learn how to keep your insulin levels down. Here’s a birds-eye view of the main lifestyle factors that affect insulin. I’ll go into more detail for each later on in this video. [04:06] Let’s talk about the link between sleep and weight gain. Remember weight gain is a hormonal problem, and lack of sleep affects your hormones in a negative way. There are 4 main hormones I’m going to talk about in this video related to sleep, weight gain, and your immunity: cortisol, ghrelin, leptin, and human growth hormone. [09:26] The third thing that could cause you to gain weight during this time is a general lack of movement. So many of my clients and course members are missing their normal gym or exercise routines. Lack of everyday physical activity, especially intentional exercise means that your muscles aren’t using the energy they’re used to using, so your blood sugar and insulin levels may be higher.[11:15] The last thing on this chart is the most important that can cause weight gain and that’s poor nutrition. I like thinking about nutrition in 3 categories. What you eat, when you eat, and how you hydrate. [14:30] Examples of nutrients that support your immune system.Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast reach more people. If you haven't already subscribed, please do that today on your listening platform.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!Note: Reshape Physical Therapy and Wellness evolved into Weight Loss for Health, and finally Zivli. How to Lose Weight After 50 was our first course that eventually grew into Zivli. Some old blog posts or resources mentioned in this episode may have been removed. If you ever get food anxiety about going out to eat or going to a party because you don’t trust yourself to stay on your plan, this episode is for you. Maybe you don’t have anxiety, you just succumb to the night knowing that you are going to get derailed, then you have guilt the next day because you way overate.Having anxiety and guilt associated with food or social settings is no fun. We want you to develop the self-discipline to make a plan, stick to your plan, and still enjoy your night out. Please don’t give up on yourself if you get off track. Please don’t stop enjoying social situations because you have food anxiety or guilt the next day. While you may not control the setting or menu, ultimately, you are the only person that puts the food in your mouth and it comes down to personal responsibility and accountability We hope that this episode gives you strength and self-confidence, and the tips and strategies shared give you practical ideas to stay on plan when eating out. Highlights From This Episode[3:38] My first point is all about peer pressure and the fear of offending people...I don’t want you to miss out on all of the great, fun times that can be shared during a meal. I also don’t want you to completely fall off your food plan, and stay off for days or weeks at a time after not eating well for one night. [08:21] Talking about exception meals. This term came from my mom because she didn’t like the term “cheat” meal. She thought that had a guilty connotation with it. And she was right. Food guilt is a real thing. Overeating is difficult to avoid in social situations, but it is possible. An exception meal is a meal, or sometimes day, when you are intentionally indulging more than your normal meal habits. [10:34] Here are some tips for how to eat well at a restaurant. The most important thing to do to stay on track when eating out at a restaurant is to plan ahead. Even if you are planning for an exception meal, don’t let yourself just go out to eat without a plan, you will likely end up eating more than you intended. [15:30] I find that eating at restaurants is easier than parties, weddings, social meetings, and the like where there is food around all the time. At a restaurant, it comes pretty much pre-portioned. Once your food is gone, it’s gone. At a party, you have a lot more choices that can tempt you all night. Learn strategies to combat overeating at parties.Subscribe & ReviewSubscribing and leaving a rating and review are important factors in helping the Reshape Your Health Podcast and the 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!Note: Reshape Physical Therapy and Wellness evolved into Weight Loss for Health, and finally Zivli. How to Lose Weight After 50 was our first course that eventually grew into Zivli. Some old blog posts or resources mentioned in this episode may have been removed. We know that stalls in weight loss can be terribly frustrating and discouraging. You may feel like you are trying so hard and not seeing any progress. You may just want to throw in the towel and go emotionally eat. Here’s the honest truth, many people think they know what to do to lose weight, but they only have parts of the puzzle. They need the rest of the pieces, in an order that is easy to follow, with someone to hold them accountable and coach them along the dreaded plateaus. It’s not easy. It doesn’t happen overnight. You aren’t dieting, you are changing your lifestyle. Changing behavior takes a long time of working to be consistent, slipping up, and then trying again. Over and over and over until it sticks. So if you are struggling to lose weight, or if you have lost some but can’t seem to get the scale going again, we want you to listen very closely to everything in this episode. Highlights From This Episode[02:28] Unfortunately, stalls during weight loss are completely normal. Your body doesn’t like change, it doesn’t want to lose weight. But for your health, confidence, and to prevent disease, it is well worth the effort to make it happen, no matter how long it takes.[05:02] The first point I want to share with you is the most common mistake I see people make when they are trying to get healthy or lose weight. They try to do too much at once, they get overwhelmed, it gets hard, and they quit. They just plain quit on themselves.[08:40] Temporary change leads to temporary results. Consistency is crucial for long-term health. Plain and simple. If you want to age well, lose weight, and prevent disease, you have to change your lifestyle, not go on a diet. [15:00] When losing weight properly, you will be more hydrated and building muscle, this will slow the process down. 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>> Prayer of Teilhard de Chardin - PatieResources 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!Note: Reshape Physical Therapy and Wellness evolved into Weight Loss for Health, and finally Zivli. How to Lose Weight After 50 was our first course that eventually grew into Zivli. Some old blog posts or resources mentioned in this episode may have been removed. Today is an extra special episode because I get to speak with Toby Amidor, MS, RD, RDN, FAND.  Her new cookbook, The Create Your Plate Diabetes Cookbook is in alignment with my mission and I’m sure will help simplify cooking for many diabetics.  Highlights From This Episode[05:28] What are the basic nutritional principles you teach to someone who has diabetes?[08:15] There is a lot of information out there. I want to know why you wanted to create this new cookbook and address what gap does it fill in the current information that’s online?[23:36] What are some of your favorite tips for lightening up dishes?[29:06] Can you give us some tips for incorporating the Create My Plate method for breakfast when we are having items that don’t always go on a plate?[40:15] What’s one piece of advice you would recommend people do to prevent or better control type 2 diabetes?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>> Toby Amidor’s Website>> American Diabetes Association Website>> The Create-Your-Plate Diabetes Cookbook>> See all of Toby’s books. (Rotisserie Chicken Cookbook, Smart Meal Prep for Beginners, 5 Ingredient Healthy Cookbook, The Healthy Meal Prep Cookbook, The Greek Yogurt Kitchen)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!Note: Reshape Physical Therapy and Wellness evolved into Weight Loss for Health, and finally Zivli. How to Lose Weight After 50 was our first course that eventually grew into Zivli. Some old blog posts or resources mentioned in this episode may have been removed. As you probably already know, if you don’t have great nutrition and health habits going into your late 20s and early 30s, it’s likely that you are gaining weight as you age. Worse, it’s probably harder to come off and keep off. Your body doesn’t want to lose weight. Your hormones are wired to keep the status-quo. That’s why the longer you have excess weight, the harder it is to lose it. You have to outlast and outsmart your hormones. In today’s episode, I share with you five research-backed tips to majorly boost your metabolism so you can lose more weight, push past a plateau, or just improve your odds of maintaining your weight loss for life. Highlights From This Episode[04:48] Metabolism is the process of converting the food you eat into energy. Your metabolic rate and total energy expenditure are one in the same. [06:59] Eat more food, especially protein. Protein causes the largest TEE. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats. [10:18] Replacing sugary or artificially sweetened beverages with water will lower your insulin levels. [14:52] Two ideas to boost your metabolism through switching up your workouts. [19:08] There is growing interest and evidence that sleep loss and sleep disorders have a significant impact on metabolism. [21:40] To make this information super actionable for you, I want you to just pick ONE area that I talked about today and make an implementation intention for that area to actually start changing your behavior. An implementation intention goes like this “I will [BEHAVIOR] at [TIME] in [LOCATION[ because [REASON]."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>> Article: Sucralose Affects Glycemic and Hormonal Responses to an Oral Glucose Load>> Freebie: Calculate Your Protein Needs PLUS 5 of My Favorite Plant-Based Recipes>> 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