Do you struggle to treat yourself with compassion?Self-compassion is a hidden gem in the world of well-being and mental health. A lot of people know about it but not so many people know how to practice it. Sometimes we even start to beat ourselves up for not practicing it, which is totally counterproductive! So how do we change?My goal for this episode of Weight Loss for Busy Physicians is to not only teach you how to start being more compassionate towards yourself, but also to give you a taste of what’s to come as you start to develop the ability to offer yourself compassion. When you hear the many benefits of self-compassion, I think you’ll be more encouraged to give it a go. Topics covered in this episode include:What self-compassion is and what it’s not The effects of treating yourself with more compassionWhy self-compassion is not selfish Tune in to learn how to introduce the practice of self-compassion into your life. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Take Dr. Kristin Neff's Self-Compassion Test: https://self-compassion.org/self-compassion-test/Leave a Review of My Book: https://a.co/d/4BwGZ6vCome learn how to make weight loss changes last by attending my upcoming free training! Register to choose the best day and time for you at katrinaubellmd.com/changes.

Why do you need to believe that success is possible before you can achieve somethingMaybe you feel like there’s an obvious answer to this question or maybe not. Either way, I invite you to explore it with me in this episode of Weight Loss for Busy Physicians. We’re delving into why you need to believe that success is possible, how to start believing it, and how to continue believing it along your journey to success. Topics covered in this episode include:How to know if success is possible Challenging your thoughts and feelings that are holding you back The value of listening to your intuition How your thoughts shape your experienceIf you’re struggling with the idea that weight loss or peace and freedom around food are possible for you, this episode is going to help. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Register for a Free Training Call: katrinaubellmd.com/changesLeave a Review of My Book: https://a.co/d/4BwGZ6vCome learn how to make weight loss changes last by attending my upcoming free training! Register to choose the best day and time for you at katrinaubellmd.com/changes.

What would happen if you stopped forcing yourself to eat food you don’t like?This made a huge difference for me when I was losing weight for the last time and changing my relationship with food. In order to have peace and freedom around food, I had to like the food I was eating. Makes sense, right?There are a lot of reasons you might eat food that doesn’t taste good to you. Maybe as a kid, you had to eat everything on your plate. Maybe everyone’s telling you you need to eat the latest trendy superfood. Maybe you feel like you have to eat the low-fat or low-sugar versions of things even though you don’t like them as much. We’re unpacking it all in this episode of Weight Loss for Busy Physicians, and I’m teaching you how eating only food that tastes good to you will help you lose weight and improve your relationship with food forever. Topics covered in this episode include:The impact of growing up in the “clean plate club”Ways that you may be forcing yourself to eat foods you don’t really likeWhy eating food you don’t like leads to overeating How to achieve peace and freedom around food by eating only things that taste good to youTune in to discover the freedom you can feel when you no longer have to eat food you don’t like. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Make a Topic Suggestion: katrinaubellmd.com/topicLeave a Review of My Book: https://a.co/d/4BwGZ6vPlease let me know what you'd like me to teach about by filling out this very brief survey: katrinaubellmd.com/topic

How do your clothes make you feel? If they don’t make you feel happy, confident, and like yourself, what can we do to change that?It’s become normalized to get help in a lot of areas of our lives which I think is a great thing, but there are still many areas where it hasn’t. There’s one area in particular that I want to take a look at that you might not have considered before, and that’s your wardrobe. If you look at other people’s style and wish you could dress like them but you don’t know how or you just want some clothes that you enjoy wearing and that feel good on your body, Judith Gaton can help you. She makes style feel less confusing and overwhelming so that you can finally feel like your best self in your clothes, and she is back for another episode of the Weight Loss for Busy Physicians podcast. Judith is a personal stylist, certified life coach,  and lawyer. She is your professor of glam and elegance, also known as a style coach.Topics covered in this episode include:How to get help styling yourself What it looks like to work with a stylist on different budgets Finding clothes that make you feel like yourself If you’re someone who wishes you could change up your style and build a wardrobe you love but you’re not interested in learning how to do it yourself, help is here. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Learn More About Judith: https://www.judithgaton.com/ Leave a Review of My Book: https://a.co/d/4BwGZ6vGrab The Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Do you dread having to speak in front of groups of people? Do you get so nervous your heart starts racing and you can’t focus on what you’re supposed to say?Yeah, same. At least I used to! It took a long time, but I’ve finally overcome my fear of public speaking! I’m so excited to be able to say that and to share with you how I did it because I know I’m not the only one who struggles with this. The thing that helped me was surprising and yet also seemed so obvious at the same time. I’m sharing it with you in this episode with the hope that it can help you too. Topics covered in this episode include:How to start getting more comfortable talking to groups of people Why public speaking classes and courses never felt like they helped me The best way to prepare to give a talk How to practice public speaking Tune in and let’s talk about how to overcome your fear of public speaking. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Check Out Deirdre Van Nest's Program Crazy Good Talks: https://crazygoodtalks.com/blueprint/Leave a Review of My Book: https://a.co/d/4BwGZ6vTo learn more about joining us in the January 2024 cohort of Weight Loss for Doctors Only, go to katrinaubellmd.com/info now!

Welcome back for Part 2 of our conversation with Erin Aquin and Steve Haase. In this episode, we’re talking about leadership. No one ever really teaches you how to be a good leader, you’re just expected to know how to do it like it’s a skill you’re born with. If you’ve ever found yourself in a leadership role, you know that’s not true. Sure, anyone can be a leader, but that doesn’t mean they’re a good one. That leads us to the question, what does make a good leader? Erin and Steve have answers for you. They’re bringing their experience to the table to walk you through some of the most important leadership skills and how to learn them.Erin Aquin and Steve Haase are the co-founders of Superabound, a coaching company that helps business owners and leaders create a life and business that aligns with their unique vision. They are both Master Certified Life Coaches and co-authors of the upcoming book, tentatively titled Superabound: How to Live the Life the Universe is Dreaming for You. Topics covered in this episode include:What to do when you need to step up as a leader but you don’t know how The importance of communicationHow to stop spending all your time putting out fires at work The key to a satisfying and fulfilling experience as a leader Are you ready to take your leadership skills to the next level?All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Get the Self-Investing for Business Owners Free Workshop: besuperabound.com/classFollow @besuperabound on Instagram: http://instagram.com/besuperabound Connect with Steve on LinkedIn: http://linkedin.com/in/stevehaase Connect with Erin on LinkedIn: https://www.linkedin.com/in/erinaquin/ Leave a Review of My Book: https://a.co/d/4BwGZ6vTo learn more about joining us in the January 2024 cohort of Weight Loss for Doctors Only, go to katrinaubellmd.com/info now!

Do you struggle to make self-care a priority in your busy schedule? What if there was a better way to think about self-care that made it easier to integrate into your life?I sat down with Erin Aquin & Steve Haase to hear what they had to say about taking care of yourself from a leadership perspective and making self-care doable and accessible, even for the busiest doctors. One of the reasons we’re talking about this on the Weight Loss for Busy Physicians podcast is that taking proper care of yourself can help you solve some of the problems you’re relying on food to help you with right now. When you have appropriate tools to handle challenging areas of your life, food gets to just be food. Erin Aquin and Steve Haase are the co-founders of Superabound, a coaching company that helps business owners and leaders create a life and business that aligns with their unique vision. They are both Master Certified Life Coaches and co-authors of the upcoming book, tentatively titled Superabound: How to Live the Life the Universe is Dreaming for You. Topics covered in this episode include:A different way to think about self-care Doing things that are supportive of you and your body What the Tending Triad is If you’re interested in the type of self-care that doesn’t feel like yet another thing on your to-do list, tune in. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Get the Self-Investing for Business Owners Free Workshop: besuperabound.com/classFollow @besuperabound on Instagram: http://instagram.com/besuperabound Connect with Steve on LinkedIn: http://linkedin.com/in/stevehaase Connect with Erin on LinkedIn: https://www.linkedin.com/in/erinaquin/ Leave a Review of My Book: https://a.co/d/4BwGZ6vTo learn more about joining us in the January 2024 cohort of Weight Loss for Doctors Only, go to katrinaubellmd.com/info now!

If you’re a doctor you can have Sunday Scaries, Monday Scaries, Tuesday Scaries… it goes on and on. Does that sound like your situation? I know it was mine for a while. Let’s break down what’s happening when you get the Sunday Scaries, or work dread, and see if there’s a way you can prevent it. I learned about the concept of Sunday Scaries when I was trying to figure out why I often stayed up way too late, even though I knew it wasn’t good for me. The harsh reality was that I didn’t want to go to sleep because then I’d have to wake up and do the thing I didn’t want to do: work. The good news is, I don’t feel that way anymore! In this episode of Weight Loss for Busy Physicians, I’m sharing some simple but important steps you can take to get rid of that work dread and actually enjoy your whole week.Topics covered in this episode include:What percentage of the population experiences Sunday Scaries How to break the Sunday Scaries cycleFinding the cause of your Sunday Scaries Let me help you shake the Sunday Scaries and work dread once and for all. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Episode 358: End the Charting Agony: https://katrinaubellmd.com/end-the-charting-agony/ Sign Up for Weight Loss for Doctors Only: katrinaubellmd.com/infoLeave a Review of My Book: https://a.co/d/4BwGZ6vLearn more and enroll now in the January 2024 Weight Loss for Doctors Only coaching group at katrinaubellmd.com/info!

Do you struggle with the Sunday Scaries, always dreading Monday and the week ahead? You deserve to be happy all seven days of the week, not just Saturday and Sunday, and in this episode, we’re talking about how to make that your reality. One of our Weight Loss for Doctors Only coaches, Cledra Gross, is here to share how she learned to feel good every day and how you can too. Get ready to do some self-reflection and ask yourself some simple but poignant questions about how your life feels, what brings you fulfillment, and where you are searching for acceptance. Cledra is a high-performance and leadership coach with over 20 years of combined experience in chemical engineering and pharmaceutical sales. Her passion is helping high-achieving women love both work and life.Topics covered in this episode include:Understanding how you subconsciously seek acceptance Why you should stop to ask yourself how life feels What happens when you realize that you get to choose your life How to get more enjoyment out of what you do Only you get to live your life and that means only you get to choose how your life feels. Why not make it feel amazing? All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Join Weight Loss for Doctors Only: katrinaubellmd.com/infoLeave a Review of My Book: https://a.co/d/4BwGZ6vRegister for the Weight Loss for Doctors Only Program Information Call at katrinaubellmd.com/infocall!

If you’ve been feeling a little off lately, could it be that you’re going through an adjustment period?Going through an adjustment period can throw you off in a lot of areas like weight loss, home life, mood, motivation, and so many others. I’ve been going through this myself lately, so I wanted to talk about what my experience has been like and share the process that has helped me through it. Whatever you’re having to adjust to, I’m pretty confident that some of the things that helped me will help you too. Let’s talk about how to approach an adjustment period and the three steps to take when you’re in one. Topics covered in this episode include:What an adjustment period isHow to come up with innovative solutions for your situationAsking for help and support when you need itExperimenting to find what works for youIf you’re in an adjustment period right now and you’re having a hard time with it, know that you’re not alone. Join me in this episode of Weight Loss for Busy Physicians and we’ll figure it out together.All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Check Out the Tody App: https://todyapp.com/Leave a Review of My Book: https://a.co/d/4BwGZ6vRegister for the Weight Loss for Doctors Only Program Information Call at katrinaubellmd.com/infocall!

Is charting an agonizing experience for you?Some people might think I’m being dramatic but if you know, you know. Charting can cause a huge amount of stress that feels like it’s never going to end, and that leads many of us to turn to food as a coping mechanism. Here on the Weight Loss for Busy Physicians podcast, we’re all about addressing the root causes of your problems so that you’re not relying on food for emotional support. If charting is a constant thorn in your side like it is for so many doctors, this episode has the information you need to tackle the charting agony and make it a more manageable (and dare I say enjoyable?) task. Topics covered in this episode include:What to do if you’re drowning in your charts Taking control of your thoughts, feelings, and beliefs How to improve your relationship with charting Ways to streamline and simplify your processIf you’re ready to end the charting agony, hit play on this episode. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Read the National Academy of Medicine Article: https://nam.edu/electronic-health-record-optimization-and-clinician-well-being-a-potential-roadmap-toward-action/Leave a Review of My Book: https://a.co/d/4BwGZ6vSend your gift giver to katrinaubellmd.com/gift to receive the Weight Loss for Doctors Only coaching group as a gift!

If you’ve ever wanted to join the Weight Loss for Doctors Only coaching program but couldn’t afford it, I have some big news for you. This episode is a breakdown of some exciting changes coming to the Weight Loss for Doctors Only program. Don’t worry, the content is staying the same, but the structure and pricing of the program are getting some much-needed updates to make it more accessible and more valuable than ever. The Weight Loss for Doctors Only program has reached more people than I ever could have dreamed when I first started it, but I know we can reach more. I’m making these changes to bring peace and freedom around food to all women physicians who are looking for it. Topics covered in this episode include:Why I want my program to be accessible to more people How I plan to make the Weight Loss for Doctors Only program the best it can beWhat’s missing from the medical approach to obesity and weight lossIf you’ve ever wondered what it might be like to work with me or what the program is like, you’re going to want to tune in to this episode. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Check Out the New Weight Loss for Doctors Only Program Tiers and Pricing: katrinaubellmd.com/infoView the Weight Loss for Doctors Only Study Results: www.katrinaubellmd.com/results Leave a Review of My Book: https://a.co/d/4BwGZ6vTo learn How to Leave Your Work at Work and Stop Eating Your Feelings, register at katrinaubellmd.com/feelings!

I talk a lot about peace and freedom around food, but what about peace and freedom around politics? This episode of Weight Loss for Busy Physicians is coming out about a year ahead of the next presidential election in the US. Election season causes stress for a lot of people and so does the build-up to it, so I wanted to give you an episode that you can come back to whenever you need. We’re talking about what causes election stress and I’m sharing strategies you can use to support yourself through election season. Topics covered in this episode include:How many Americans experience stress around an election according to the stats Ways to support yourself through election season How to change the subject if you don’t want to talk about politics Stress-relieving activities to help create peace and freedom around politicsThere are things that you can do to create peace and freedom around politics and in this episode, you’ll find out what they are. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Get Free Weight-Loss Resources: katrinaubellmd.com/resourcesLeave a Review of My Book: https://a.co/d/4BwGZ6vTo learn How to Leave Your Work at Work and Stop Eating Your Feelings, register at katrinaubellmd.com/feelings!

Happy Halloween!Whether you love Halloween or not, it can be a pretty intense food day, and there are a lot of other food-centered holidays coming up too, so I want to help you prepare to handle intense food days, whatever they may be for you. There are a lot of days that feel intensely food-centered for different people and they’re not always holidays, so this episode will be here to help you out all year round. With the help of this episode, you’re going to create a plan (and a plan B… and a plan C…) for your future self to follow when those intense food days come around. Everything’s easier with a plan and some extra self-love. Topics covered in this episode include:The value of having a plan around how to handle food-centered holidays How to avoid shaming yourself if you don’t follow your plan Setting your expectations for intense food days If you’re tuning in on Halloween, I hope you have a great day whether your plan involves eating candy or not! All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Check Out More Free Resources: katrinaubellmd.com/resourcesLeave a Review of My Book: https://a.co/d/4BwGZ6vTo learn how to stop nighttime eating, register for the free training at katrinaubellmd.com/night.

Have you thought about getting a wearable device like an Apple Watch, FitBit, or Oura Ring to help you on your weight-loss or health journey?I’ve taken a long time to gather my thoughts on this and now I’m ready to share them with you, so if you’re curious what I think about wearable technology, stick around. I’m sharing the pros and cons of wearable devices, when they’re helpful and when they’re not, and four questions to ask yourself before trying one. There are so many options out there for wearable technology that it can get overwhelming, especially when everyone seems to have a strong opinion about one device or another. This episode will help you avoid spending a ton of money on a piece of tech that ends up forgotten in the back of a drawer and instead get something that’s right for you. Topics covered in this episode include:Questions to ask yourself if you’re thinking about trying a wearable deviceThe biggest pros and cons of wearable devices Surprising things you can learn about your health from a wearable device If you’re struggling to decide whether a wearable device is a good investment for you, you’ve landed on the right episode. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Check Out the Oura Ring: ouraring.comLeave a Review of My Book: https://a.co/d/4BwGZ6vTo learn how to stop nighttime eating, register for the free training at katrinaubellmd.com/night.

What can you fill your time with instead of eating?If you’ve been working on not overeating or emotionally eating and you’ve made some progress, you might notice that you’re not sure how to fill the void that food once filled. This is a great opportunity to reconnect with yourself and the needs you have that you were trying to meet with food. This episode of Weight Loss for Busy Physicians will help you discover what things truly fill you up. Maybe you love sports, reading, drawing, painting, or sewing to name just a few possibilities. A word of caution: when you’re no longer overeating, you want to avoid substituting one activity that creates problems for you with another activity that creates problems for you. Those could look like shopping, scrolling on social media, relying on other substances, or overworking. I want to steer you away from things that will leave you feeling empty and towards things that will fill you with true satisfaction and joy. Topics covered in this episode include:Fulfilling ways to spend your timeHow to discover or rediscover things that fill you up inside Identifying what needs you have that aren’t being met Increasing the fulfillment and satisfaction in your life Let’s talk about how to fill your time when you’re no longer relying on food!All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Get the Six Steps to Jumpstart Your Weight Loss Free Guide: katrinaubellmd.com/sixLeave a Review of My Book: https://a.co/d/4BwGZ6vCheck out the free resources available to you at katrinaubellmd.com/resources!

There are a lot of resources out there for leaders on how to raise the morale of their employees, but how do you go about raising your own morale?Morale is pretty low right now across the board, but it’s particularly tough in the medical field. I want to have an open conversation about what causes low morale and share some simple and practical ways for you to raise your morale. This episode is airing on World Mental Health Day, so take this as an opportunity to check in with your mental health and overall well-being and maybe use some of the tips in this episode to show yourself a little extra love and care. Topics covered in this episode include:How to raise your morale Causes of low morale How to feel more connected to your team members Ways to offer yourself the praise and recognition you needShare this with someone in your life who is struggling with morale and work on it together! You’re not in this alone. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Get the Six Steps to Jumpstart Your Weight Loss Free Guide: katrinaubellmd.com/sixLeave a Review of My Book: https://a.co/d/4BwGZ6vTo get the Overeating First Aid Kit for free right now, head to katrinaubellmd.com/kit!

Let’s talk about in-laws. Why do so many of us have strained relationships with our in-laws? Dr. Amruti Choudhry has some answers for you.Maybe you don’t have difficult in-laws but you have other challenging relationships in your life that you’d like to work on—this episode applies to you too. In this episode, Dr. Amruti is here to share how healing her relationship with herself led to healing her relationship with her mother-in-law, and it all started with weight-loss coaching. She will teach you how to shift your focus to things within your control so that you can be happier in all your relationships.Dr. Amruti teaches women how to feel better in their relationships with their mother-in-laws, by rewiring their brains and stabilising their nervous systems. She teaches them how to become aware of their current thinking and tweak it slightly to feel better, to take better action and create results they had only dreamed of.Topics covered in this episode include:Improving your relationship with yourself Showing up in your relationships the way you want to How to form loving boundaries Turns out, you don’t have to have a bad relationship with your mother-in-law. Tune in to learn more. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Check Out How to Get On With Your MIL Without Her Changing: amruticoaching.com/milLeave a Review of My Book: https://a.co/d/4BwGZ6vTo get the Overeating First Aid Kit for free right now, head to katrinaubellmd.com/kit!

I often hear from clients that they are Type A and they have all kinds of questions about how they should handle situations based on their Type A personality. Are you someone who identifies strongly as Type A? If so, I have a bit of a challenge for you. What would happen if you let go of that label, just a little bit?In this episode of Weight Loss for Busy Physicians, I’m exploring where the Type A personality came from, why you might identify so strongly as Type A (or Type B), and why these labels can sometimes start causing problems. If you enjoy being a Type A, don’t worry; I’m not here to tell you that you need to change your whole personality. If it’s working for you, that’s great! I just want to get you thinking about how that label might be forcing you into a box that you don’t always fit into and how to tap into other parts of your personality that could be getting left behind. Topics covered in this episode include:The origins of the Type A personality Why we feel the need to label ourselvesThe pros and cons of identifying as Type ALet’s talk about the identities that we give ourselves and whether they help us or not. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Learn More About Weight Loss for Doctors Only: katrinaubellmd.com/infoLeave a Review of My Book: https://a.co/d/4BwGZ6vTo check out the How to Lose Weight for the Last Time book and free workshop, head to katrinaubellmd.com/book!

What’s the difference between reflection and rumination? Healthy self-reflection can turn into rumination if you’re not careful, and while self-reflection can be a really productive and helpful tool, rumination tends to be the opposite. In this episode, we’re taking a deeper dive into the differences between reflection and rumination and the characteristics of each. You’ll learn how to identify rumination quickly and move past it into a healthier mental space. We’ll talk about why rumination is not helpful and self-reflection is and how to cut back on time spent ruminating to make more time for healthy reflection. Topics covered in this episode include:The difference between healthy reflection and rumination How to identify rumination Two ways to encourage healthy self-reflectionFour steps to move past rumination If you often find yourself ruminating on something you said or did a long time ago, or on feedback that you beat yourself up over, you will benefit from the tools in this episode. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Leave a Review of My Book: https://a.co/d/4BwGZ6vTo check out the How to Lose Weight for the Last Time book and free workshop, head to katrinaubellmd.com/book!

Just because you’re capable of doing something, doesn’t mean you have the capacity to do it. So why do we feel like we have to say yes to things even when we know we’re at max capacity?As women in the healthcare industry (or really any industry) we tend to fear being perceived as incapable. You may not even realize it, but subconsciously you might be holding onto the idea that if you say no to something, your colleagues are going to think you can’t do it. Ultimately, that’s just not a good enough reason to do things, so in this episode of Weight Loss for Busy Physicians, I’m sharing some questions that you can ask yourself to identify whether or not you want to do something and have the capacity for it. We’re also talking about how to say no when you know that what you’re being asked to do isn’t right for you. Topics covered in this episode include:Things that we tend to take on even when we don’t have the capacity for themHow overextending yourself relates to your eating habits Questions to ask yourself when you’re considering taking on something new If you have a hard time saying no to things, this is for you. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Leave a Review of My Book: https://a.co/d/4BwGZ6vDownload your free Podcast Roadmap now at katrinaubellmd.com/start!

Are you guilty of outrage addiction? ​​Recognizing it in others is one thing, but acknowledging it within ourselves is a whole new challenge. There is so much information out there on this topic, but in this episode of Weight Loss for Busy Physicians, I want to talk about it in your life.  There are so many people talking about the problems with outrage addiction but no one talking about the solutions. That’s why in this episode, we're not just pointing out the problem – we're exploring the remedies and strategies to break free from this mind-consuming cycle.Topics covered in this episode include:The reason we engage in outrageThe costs of outrage in your lifeSteps to take if you are in the grips of outrage addictionYou don’t have to let outrage addiction consume your life.  Tune in now to find out how to navigate through outrage and towards a more empowered state of being.All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Leave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Why do we feel shame so heavily around gaining weight back after losing some?There is an explanation for this when we think about the messages we receive about weight throughout our lives, but those external messages don’t actually mean anything about your worth at all. I’m making it my mission to release you of the shame surrounding weight gain. In this episode of Weight Loss for Busy Physicians, I’m unpacking how to separate your body from your self-worth. I really think it’s time we stopped shaming ourselves for gaining weight back and started working on our self-love, self-compassion, and self-worth at any weight. Topics covered in this episode include:Why gaining weight back makes us feel shame How to get out of your own head Reaching a healthy mindset to lose weight from Separating your self-worth from your body It’s easier to love yourself when you’ve reached your goal and you’re maintaining the weight you want; it’s harder to love yourself when you’re not. That’s the work we need to do, and it starts here. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Enroll in Weight Loss for Doctors Only: katrinaubellmd.com/infoLeave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Do you feel like you’re allowed to lose weight?Not too long ago, I started noticing that there’s a lot of messaging surfacing online telling women that it’s not okay to lose weight. Women (especially celebrities) who lose weight come under a huge amount of fire and are shamed by other women for their decisions. Don’t women face enough shame already without us adding this to their plates?Here’s the thing. I think it often starts with good intentions from women who have had negative experiences with weight loss and don’t want anyone else to go through it. The problem is, it goes too far when we try to tell other adult women how to live their lives. Only you know what’s best for you, and guess what? If weight loss is part of what’s best for you, that’s okay! If you’re worried about how other people will react to your weight loss, use this episode to help you navigate those conversations. Topics covered in this episode include:How to support women without contributing to shameful messagesWhy you’re allowed to lose weight if that’s what you chooseHow to set boundaries with people who want to have a say in your decisionsYou don’t need anyone’s permission to do what’s best for you. Use this episode to give that permission to yourself. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Learn More About Weight Loss for Doctors Only: katrinaubellmd.com/infoLeave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

What if you had the data to prove that your coaching program works?Over the last couple of years, we’ve been doing a study behind the scenes to see how well the Weight Loss for Doctors Only program works. My guests in this episode, Mia Woodward and Elisa Boden, did the bulk of the work in this study, and I wanted to invite them to talk about the process and results with you. Mia, Elisa, and I are sharing what the research process was like, what we learned from it, and why you should measure your program results. Mia is a clinician scientist and certified life coach who studies behavior change, and Elisa is a gastroenterologist and certified life coach who coaches physicians and patients. She helps physicians with burnout and patients with inflammatory conditions of the GI tract. Topics covered in this episode include:Why it’s worth it to study your program results How to make your program the best it can beHow well Weight Loss for Doctors Only works according to the data Have you ever thought about conducting a study on your program results? You know that your method works, now collect the data to prove it! This episode will show you how.All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Visit Mia’s Website: https://miawoodward.com/ Visit Elisa’s Website: https://healthymindsetforibd.com/  View the Weight Loss for Doctors Only Study Results: katrinaubellmd.com/resultsLeave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Have you ever wished you could join Weight Loss for Doctors Only but you don’t quite meet the criteria? Listen up for an announcement at the end of this episode! I’ve been wanting to have a candid chat with you about the lessons we learn throughout life, how things change, and how the way we think changes too. Does that sound okay?In this episode, I’m talking through why I set my coaching program up the way I did seven years ago, how it’s evolved since then, and what I’m changing about it now. If you love the program, don’t worry! Everything you love about Weight Loss for Doctors Only is here to stay, it’s just getting a small upgrade. Topics covered in this episode include:The beauty of change What I’ve learned about running a business over the years The richness of communities made up of people from all walks of lifeAn announcement about the Weight Loss for Doctors Only programIf you enjoy more casual and chatty episodes and you’re interested in what’s been going on around here behind the scenes, this one's for you!All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Join Weight Loss for Doctors Only: katrinaubellmd.com/infoLeave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Are you ready to hear from another Weight Loss for Doctors Only student?It’s all very well for me to tell you about the program, but I think it’s so much more helpful for you to hear from the people who have been through it. I’m so excited to bring you another weight loss success story in this episode. Geri Aitken, DO, is here to share her journey with you. She’s inviting us into the story of her life to learn about her experiences with weight from childhood until now and how coaching changed everything. It’s so inspiring to hear Geri talk about her journey to self-love and how that has spilled into other areas of her life. Topics covered in this episode include:Identifying emotional eatingThe role of coaching in a weight loss journey How to develop more love for yourself Why you should give yourself permission to be selfish If you’re someone who always puts others’ needs before your own and feels selfish for prioritizing yourself, Geri’s story will resonate with you. Tune in!All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Learn more about Weight Loss for Doctors Only: katrinaubellmd.com/infoLeave a review of my book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Do you find yourself wanting to want it again?You know what I’m talking about. You started working on your goal and you were so excited and motivated, but now the results have stalled a little and it’s hard to get that motivation back. Your desire to do the work has fizzled and you just don’t want to anymore. Where do you go from here?First, know that you’re not alone; we’ve all been there. Second, I’ve worked through this and I know how to help you! There are some simple things that you can do to reignite that spark and get yourself excited to work on getting results again, and I’m sharing them in this episode of Weight Loss for Busy Physicians. I’m going to help you motivate yourself to want it so that you can get back on track for the final stretch to reach your goal. You’ve got this!Topics covered in this episode include:Working with the energy that is available to youAsking for support from yourself and others How to reconnect to your commitment Tune in to recommit to your goal and remind yourself why you want it. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Learn more about Weight Loss for Doctors Only: katrinaubellmd.com/infoLeave a review of my book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Are you struggling to find the motivation to start working toward your goals?Trust me, I hear you. Taking the first step is often the hardest part, so what can we do to make it easier? This episode is here to help. I’m sharing some tips and advice to help you light a fire under yourself (metaphorically of course) and take that daunting first step. Picture the future you who has achieved the results that you want; she’s waiting for you to get started! Topics covered in this episode include:How to take action when you’re unmotivatedWhy we fall back on willful helplessness How to generate the activation energy you need to get the ball rollingOnce you get moving and you can see yourself progressing toward your goals, it gets easier! An object in motion stays in motion, right? You’ve just got to start building momentum. Will you let me help? Tune in to get started. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Learn more about Weight Loss for Doctors Only: katrinaubellmd.com/infoLeave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

What does it mean to own your results? Let’s unpack it in this episode of the Weight Loss for Busy Physicians podcast!We tend to have a lot of misconceptions about what it looks like to own our results, and it ends with us beating up, judging, and berating ourselves. That’s not what we’re about here on this podcast, so I want to talk about some alternatives. In this episode, I’m teaching you how to own your results in a way that empowers you to learn about yourself and create better results in the future. It’s my goal to arm you with the tools of positive self-talk, curiosity, and experimentation (and a few more along the way).Topics covered in this episode include:My definition of owning your results Taking responsibility for your success Why judging and blaming yourself is not part of owning your resultsHow to reject thoughts that are not welcome in your brainYou might be good at owning your results in one area of your life but need a little help applying it to another, or maybe you struggle with it across the board. Either way, this episode is here to help you out. Tune in to get started!All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Enroll in Weight Loss for Doctors Only: katrinaubellmd.com/infoLeave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Is it really harder to lose weight after a certain age?Let’s hear from someone who’s done it. Sandi Seigel MD, FRCP(C) is joining me in this episode to share her weight loss success story with you. I love sharing these stories and can’t wait for you to hear all about Sandi’s journey. We’re talking a lot about what to do if you’re a foodie but want to get your eating under control, dealing with work responsibilities and the stress of being short-staffed, and choosing to improve your quality of life after the age of 60. I think you’re going to get a lot of inspiration not only from Sandi’s experiences but also from her outlook on life. Topics covered in this episode include:Breaking the cycle of losing and gaining weight Investing in yourself later in lifeHow to enjoy food without being controlled by it Reframing how you think about work when things are out of your controlIf you’ve ever felt like it’s too late for you to make a change or there’s no point in trying at your age, this episode might just change your mind. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Enroll in Weight Loss for Doctors Only: katrinaubellmd.com/infoLeave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I know you might not love me for saying this, but let’s talk about administration. Stick with me! It’s going to be worth it. There are a lot of negative attitudes towards administrators in the U.S. healthcare system, and those attitudes are causing problems for everyone. I have some compelling reasons to convince you to change the way you think about administration that you’ll hear in this episode, but mostly I want to make your job and workplace more enjoyable. Will you let me try?I’m sharing some of the issues that come up most frequently for doctors dealing with administration and what you can do to improve each situation.Topics covered in this episode include:The problem with using social media to process emotionsHow to feel more fulfilled at workWhy we shouldn’t villainize administrators and what happens when we doHow to get out of the victim mentality and take back your powerIf you’re willing to have an open mind about your feelings towards hospital administration, tune in. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Check Out Weight Loss for Doctors Only: katrinaubellmd.com/infoLeave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Do you feel out of control around food?This is something that a lot of people struggle with, so I want you to know that I hear you. You’re not alone. So many people struggle with feeling out of control when it comes to weight and food or fear losing control once they have it. In this episode, I’m sharing what I’ve learned about control that totally changed how I think and feel about it. Tune in for a discussion about listening to your wants and needs, managing your thoughts and feelings, and finding more peace and freedom around food. Topics covered in this episode include:Things that you do and don’t have control over Focusing your energy on things within your control Learning to manage your thoughts and feelings Why control might not really be what you’re looking for If you’re tired of feeling like you can’t control yourself around food, this episode will help you reframe how you think about control and finally shake that out-of-control feeling. Let’s get started! All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Register for the Webinar: katrinaubellmd.com/wantpowerLeave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

How do you meet yourself where you’re at?This is something that I’m going through in my life right now and I want to talk about it. We tend to be pretty judgmental of ourselves when we’re not where we think we should be. The truth is, you deserve compassion from yourself no matter where you’re at. It’s  a lot easier to make a plan to move forward if you can meet yourself where you’re at with kindness first. In this episode of the Weight Loss for Busy Physicians podcast, I’m sharing four questions for you to ask yourself and reflect on to help you assess where you’re at right now. Topics covered in this episode include:How to listen to your body What it really means to meet yourself where you’re atThe importance of understanding your “why”The steps that will help you identify and get comfortable with where you’re at If you’re tired of beating yourself up, I’m here for you. Let me support you in this episode. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Enroll in Weight Loss for Doctors Only: katrinaubellmd.com/infoLeave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

If you’ve ever heard someone else’s weight-loss story and thought you could never have time for that, never make it work on your schedule, or never succeed for one reason or another, listen up. In this episode, I’m introducing you to one of my Weight Loss for Doctors Only clients, Kendra Sweet, MD, MS. She has an incredible story and I think you’ll see a lot of yourself in her. She’s here to share her weight loss story and the added benefits that it has had on her health, work, and personal life. She’s done so much work on her relationship with food, her emotions, her relationships, and more in the Weight Loss for Doctors Only program, and I can’t wait for you to hear all about it. Topics covered in this episode include:How learning to manage your mind, body, and emotions can affect other areas of your lifeThe kind of guidance you get in the Weight Loss for Doctors Only program Learning to maintain a weight rather than staying in the cycle of gaining and losingIf you could use a little inspiration or you just want to hear about the program from someone who’s actually done it, this is for you. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Leave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

“Failure is the information you need to get where you’re going.” -Rick RubinI heard this quote as I was listening to Rick Rubin’s audiobook and it got me thinking about how we approach our relationships with failure. This is something that comes up over and over again because we all tend to be pretty hard on ourselves for failing. What if we embraced failure as something that we need on our path to success?In this episode, I’m talking about how to reframe your relationship with failure. Sometimes you will try new things and they will fail. Does that mean you should never try something new ever again? Of course not! That’s how you figure out what works for you and what doesn’t. Sometimes you have to fail to move forward, and that’s a good thing!Topics covered in this episode include:Why we need failure Changing the way you talk to yourself The key to long-term success and lasting resultsJoin me in this episode as we get comfortable with failure. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Read The Creative Act: A Way of Being by Rick Rubin: https://www.amazon.com/Creative-Act-Way-Being/dp/0593652886 Leave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

How much time do you spend out in nature?When I started spending more time in nature, I noticed a huge improvement in how I felt and now it’s something that I prioritize all year round. For me, it usually looks like taking my dog for a walk around the neighborhood or at the park, but for you it might look like eating your lunch on the patio, spending time by the lake or the ocean, taking a quick walk on your lunch break, or something else entirely! Often we forget to reverse-engineer what we’re doing when we feel great so that we can remember how to recreate it when we don’t feel so good. Spending time in nature is one of those things for me, and I hope it will be for you too. In this episode of Weight Loss for Busy Physicians, I’m sharing the benefits of spending time in nature and some ideas to help get you outside even if it’s tricky with your schedule. Topics covered in this episode include:The benefits of spending more time in nature How to find time to get outside Ways to spend more time in nature without going for a walk If you’re looking for ways to boost your mood and feel better in your body, I think you’ll find some inspiration in this episode. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Leave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

If you could ask your future self one thing, what would it be?Have you ever thought to ask her for help in times of need? What would she do?In this episode, our guest, Laura Conley, is sharing her experiences with body image and weight loss and how future self practices helped her lose weight for the last time. If you’ve never heard the term “future self” before or you’re not sure how to use it or what it has to do with weight loss, don’t worry. Laura is explaining it all in this episode. Laura weight loss coach, founder of The Yummy Mummy Method, and host of the Yummy Mummy podcast. Topics covered in this episode include:The cultural messaging that we receive about our bodies Why you should try thinking about your future self The role of your future self in losing weight for the last time If you’re ready to get in touch with your future self, tune in.All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Visit Laura’s Website: https://lauraconley.com/ Follow @lauraconleycoaching on Instagram: https://www.instagram.com/lauraconleycoaching/ Listen to the Yummy Mummy Podcast: https://lauraconley.com/podcast Leave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

We’re talking about something a little different in this episode, and that’s shame around reproductive struggles. This looks different for everyone. For some it might be going through IVF, for others, it could be experiencing a miscarriage, or maybe making the decision not to have children. Whatever it is that you’re struggling with, you’re not alone. I think we need to talk about these things more because a lot of women do feel alone in these experiences, and that can contribute to feelings of shame. In this episode, I’m sharing five things that you can try to overcome feelings of shame. Let’s talk about these things together so that we can all feel a little less shame and a little more self-acceptance. Topics covered in this episode include:My experiences with reproductive shame The stigma around infertility and mental healthWays to overcome feelings of shame If you or a loved one are going through a difficult time with your reproductive health, I hope this episode offers some comfort. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Episode 12: Processing Negative Emotions Without Comfort Food: https://katrinaubellmd.com/processing-negative-emotions-without-comfort-food/ The Podcast Roadmap: katrinaubellmd.com/startLeave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Are you someone who feels like you always need to be doing the most?It’s great that you’re ambitious, but if that ambition is interfering with your well-being, maybe it’s time to adjust your priorities and see where you can make some more time for yourself. Natalie Bacon is here to share how she stays true to her ambition in a way that honors her time and personal life, ending the cycle of sprinting and crashing that she used to live in. Natalie is a former Type-A lawyer and financial planner turned grounded, present-living wife, mom, and Advanced Certified Life Coach.Topics covered in this episode include:Why it can be so hard to slow down How we know that balance is possible How to avoid falling back into unhealthy patterns of overachieving and overworking Why you should practice saying “no” to things What could downshifting look like for you? Tune in to find out. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Visit Natalie’s Website: Nataliebacon.comLeave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Can I share a quote with you that I came across recently?“One of the hardest things to do in life is letting go of what you thought was real.”I read this and I knew I wanted to talk about it with you on the podcast because it’s something that shows up more in life than you might realize. I think there are two ways of looking at this. There’s a more obvious interpretation and there’s a more obscure one, and I’m here to unpack both of them.This is an episode about stepping out of your comfort zone, believing in yourself, and going after what you want. Who’s with me?Topics covered in this episode include:What it means to let go of what you thought was real How holding onto what you think is real can hold you back Why letting go of familiar thoughts can be scaryTune in to let go of what you thought was real and embrace a new reality. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Episode 101: Battling Impostor Syndrome: https://katrinaubellmd.com/battling-imposter-syndrome/ Sign Up for Weight Loss for Doctors Only: katrinaubellmd.com/infoLeave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

How often do you take time out of your day to reflect on your well-being and what you could do to improve it?Life gets busy and often our own well-being is the first thing to go out the window, but prioritizing your well-being actually sets you up to be able to handle all the other things on your list. So… How do you make it happen?In this episode we’re talking about six of the most important areas of well-being, what you can do to work on them, and how they are all improved by coaching. Topics covered in this episode include:What activities promote well-being Why we sometimes turn to the wrong things to try to improve our well-being How to figure out what things really help you feel better Yep, coaching increases all six areas of well-being. Let’s talk about how.All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Journal of Psychology Article: Insight, Rumination, and Self-Reflection as Predictors of Well-Being: https://www.tandfonline.com/doi/full/10.1080/00223980.2010.528072Leave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Do you sometimes feel like no matter how much you learn, nothing changes? Maybe more knowledge isn’t what you need. In this episode of Weight Loss for Busy Physicians, we’re exploring what we think we need vs. what we actually need when it comes to acquiring and applying knowledge. Whether you realize it or not, you’ve probably internalized some messages about how you learn that aren’t actually true. It’s time to unpack that. Topics covered in this episode include:Expectations vs. reality when it comes to acquiring and applying knowledge Why you don’t have as much to learn as you think How to start applying your knowledge to your life If you’re ready to free yourself from the never-ending cycle of learning and start to see the results in your life, tune in to this episode. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Enroll in Weight Loss for Doctors Only: katrinaubellmd.com/info Leave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Let’s talk about spiraling. You’ve probably heard of spiraling before, and you’ve probably felt it. Who hasn’t? But in this episode of Weight Loss for Busy Physicians, I’m interested in reframing the way we think about spiraling. We all experience highs and lows in life and I think we all know that they’re inevitable, but it can still sometimes feel like those lows are going to last forever. I want to share a way of thinking about the trajectory of your life that will help you move through the lows more quickly and easily so that they don’t feel so hopeless when they come. Topics covered in this episode include:The connotations of “spiraling”How to visualize the non-linear progress of life How spiraling applies to different areas of lifeIf you could use a little extra help getting through challenging times, tune into this episode and let me support you!All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Episode 12: Processing Negative Emotions Without Comfort Food: https://katrinaubellmd.com/processing-negative-emotions-without-comfort-food/ Free Resources on My Website: katrinaubellmd.com/resourcesLeave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Do you think that creating peace and freedom around food is magical thinking?I think before we can answer that question, we have to explore what magical thinking actually is and whether it’s good or bad. In this episode of Weight Loss for Busy Physicians, I’m taking a deep dive into magical thinking and why people often think that certain weight loss methods are a type of magical thinking. It’s time to get really familiar with your own mind and thought patterns. Do you think you can handle that? I sure do. Tune in to explore mindsets that are holding you back, how to get to know yourself, and everything you need to know about magical thinking. Topics covered in this episode include:Why magical thinking isn’t always bad but can be disruptive Examples of magical thinking Taking responsibility for your thoughts and actions Wherever you stand on magical thinking, if you’re trying to get more in tune with your body’s needs and what works for you, don’t miss this episode. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Free Resources on My Website: katrinaubellmd.com/resourcesLeave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

If you’re already feeling behind, pressed for time, and like there are never enough hours in the day, how do you make time to create peace and freedom around food?For a lot of us, this is the million-dollar question. Our thoughts and past experiences lead us to believe that creating peace and freedom around food is a lot more time-consuming than it actually is. In this episode, we’re reframing the way we think about it so that you can see how it will fit into your life and even end up saving you time!When you work on your thoughts, the actions will follow. It took a long time for me to learn that it was my thoughts I needed to work on, so now I’m sharing what I’ve learned with you to help you get there faster. Topics covered in this episode include:How to cut down the amount of time you’re spending on food and weight loss Why we’re wired to expect this work to be time-consumingThe value of learning how to listen to your bodyI promise creating peace and freedom around food isn’t as time-consuming as you think. If you’re ready to finally fit it into your schedule, tune in. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:The Weight Loss for Doctors Only Coaching Program: katrinaubellmd.com/infoLeave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Have you ever wondered if my approach to coaching is the same as intuitive eating?This has come up a few times with my clients, so I thought it might be helpful to break down what intuitive eating is and how it compares to coaching. There are a lot of amazing principles in the intuitive eating approach that I completely agree with and teach in my own coaching sessions, but there are also a few areas where I think it’s lacking, and I’ll explain why in this episode. Before we dive in, I want you to know that I always support you in doing what is best for you, whether that’s intuitive eating, coaching, both, or neither! Topics covered in this episode include:The differences and similarities between intuitive eating and weight loss coaching Where to find actionable steps to help you create awareness around foodAccepting your body and rejecting harmful behavior If you’re curious about intuitive eating, tune in!All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Episode 306: How Your Relationship with Food Is Affecting Your Pet with VetCoach Nadina Cojocaru: https://katrinaubellmd.com/how-your-relationship-with-food-is-affecting-your-pet-with-vetcoach-nadina-cojocaru/ Six Steps to Jumpstart Your Weight Loss: katrinaubellmd.com/sixLeave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Have you been putting off going to the doctor’s office?You would think that as doctors we would have no problem going to get medical care for ourselves, but it’s actually pretty common for doctors to avoid going to the doctor’s office. This comes up again and again for my clients and I’ve dealt with it too, so if this is something you struggle with, you’re not alone. Why is it that we avoid going to a doctor? It turns out avoiding the doctor is not that different from avoiding lots of other things in life. In this episode of Weight Loss for Busy Physicians, let’s get to the bottom of what causes avoidance and how to make it easier for yourself to schedule that doctor's appointment. Topics covered in this episode include:What motivates avoidance Why you need to build a strong relationship with yourself How to get the support you need to finally do the thing you’ve been avoidingIf you know you need to schedule a doctor’s appointment but you’re having a hard time bringing yourself to do it, this is for you. Tune in and we’ll work on it together! All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:The Weight Loss for Doctors Only Coaching Program: katrinaubellmd.com/infoLeave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Do you have a complicated relationship with your work? A lot of doctors do. Some days are great and some are really hard; there’s nothing wrong with acknowledging that. I want to help you reconnect with your reasons for becoming a doctor so that you can feel more satisfied with your work, even on the hard days. In this episode, I’m offering a different way of thinking about your relationship with work that I hope will help you feel more satisfied, fulfilled, and happy with your job. Topics covered in this episode include:Why doctors often have complicated relationships with their workHow to improve your experience at workHow to generate more feelings of satisfaction, value, and fulfillmentIf you’re struggling with your relationship with work right now, tune in to this episode and we’ll work on it together!All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Style Coach Judith Gaton: www.judithgaton.com Free Resources on My Website: katrinaubellmd.com/resourcesLeave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

How do you go about asking for what you want in the workplace?No one really teaches you how to have difficult conversations when it comes to asking for the compensation you deserve, so it can be hard to speak up and advocate for yourself.The reality is if we want to have any hope of closing the gender pay gap in medicine then we have to learn to ask for what we want. On top of that, you deserve to be paid for your value!Our guest, Linda Street, MD, is a former client turned negotiation coach who is also a physician in practice right now. She’s here to teach us about negotiation. Dr. Linda Street is a board-certified Maternal-Fetal Medicine Specialist and Life Coach who focuses specifically on physician negotiations. She is the Founder and CEO of Simply Street MD Negotiation Coaching where she helps female physicians take charge of their lives and negotiate for the salary they deserve. She lives and breathes to close the gender gap, starting with you!Whether you're overdue a raise, you’re applying for jobs right now, or you want to strengthen your negotiation skills for future conversations, this episode is worth tuning into. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Listen to the Simply Worth It Podcast: https://www.simplystreetmd.com/podcast Visit Linda’s Website: simplystreetmd.comLeave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I want to propose an alternative to work/life balance. What if we worked towards work/life alignment instead? I don’t know about you, but I cringe when I hear the term “work/life balance.” The more we try to achieve it, the worse we feel about ourselves. For something to be balanced, it has to be perfectly matched on both sides, and I just don’t think that’s realistic when it comes to work and life. That’s why I prefer to think of getting my work and life aligned. In this episode, I’m talking about the difference between balance and alignment and why I think one makes more sense than the other when it comes to our work and lives. If you feel defeated constantly trying to find the perfect balance, I feel you, and I’m here to give you permission to stop. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Free Resources on My Website: katrinaubellmd.com/resourcesLeave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Have you ever felt like it’s impossible to thrive as a woman physician in our healthcare system? That breaks my heart and it’s time it changed. In this episode, we’re celebrating National Women Physician’s Day (February 3rd), and I figured what better way to celebrate than by talking about what helps women physicians to thrive? I’ve learned a lot from coaching women physicians for so many years, so now I’m bringing it all together in a simple, actionable episode for you. I’m sharing four categories for you to think about to help you thrive. You have so much to offer and what you offer is so valuable, you deserve to be thriving while you do it. If you’re ready to start feeling like you’re thriving, tune in. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:University of Toronto Article About Women Physicians: https://www.utoronto.ca/news/female-doctors-better-health-care-experience-gender-pay-gap-discrimination-and-depression-u-Weight Loss for Doctors Only: katrinaubellmd.com/infoLeave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

This is the fourth and final episode in the New Year, New Thoughts series, and it’s a special one because it’s the six-year anniversary of the podcast! Can you believe it? I can’t! Whether you’ve been listening since the beginning or you’re a new listener, thank you so much for being here.Over the last few episodes, we’ve been reading from chapters of my book, How to Lose Weight for the Last Time: Brain-Based Solutions for Permanent Weight Loss. This episode is covering chapter 8: Eating Against Your Own Will. Do you ever find that you can’t stop eating even though you’re not really hungry and you’re not even enjoying it? That’s what I mean by “eating against your own will,” and I promise you’re not alone. That’s why I wrote a whole chapter on it!Tune in to find out what’s causing this behavior and how to stop it. I’m sharing practical tools that you can start using as soon as you finish this episode. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Get the Podcast Roadmap and Other Resources: katrinaubellmd.com/resourcesGet My Book: http://katrinaubellmd.com/book Leave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Are you ready to talk about science?If you’re tuning into this podcast, I’m guessing you probably love science as much as I do. Science makes sense. It’s reliable, predictable, and fact-based. In this episode, we’re covering chapter 6 of my book, How to Lose Weight for the Last Time: Brain-Based Solutions for Permanent Weight Loss. I’m sharing the five steps of the scientific method and teaching you how to apply them to losing weight. That might sound complicated, but I promise it’s really simple, and I’m laying it out for you step-by-step to make it super easy to follow. Join me for a conversation about the scientific method of weight loss. Let’s dive in!All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Get My Book: katrinaubellmd.com/bookLeave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

We tend to think of winning or losing as black or white. It’s one or the other. What if that didn’t have to be the case?Welcome to the second episode in the New Year, New Thoughts series. In this episode, I’m talking all about chapter 3 of How to Lose Weight for the Last Time - reframing losing. I’m reading some small sections from the book and then going even deeper right here on the podcast, so whether you’ve read the book or not, you’ll get a lot out of this episode.The concept of reframing losing is an important one because it opens us up to so many opportunities. It’s not winning or losing, it’s winning or learning! Doesn’t that change everything?If you’re ready to be done with losing, tune in. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Leave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

This is the first episode in the New Year, New Thoughts series that I’m hosting here on the podcast.I’m rejecting the concept of “new year, new you,” because I don’t think you need to be a new you. I think it’s okay to accept yourself just the way you are right now. In this series, I’ll be elaborating on some of the chapters from my book, How to Lose Weight for the Last Time: Brain-Based Solutions for Permanent Weight Loss. I’ll talk about what is said in the book, and then I’ll dive deeper into it here on the podcast. This episode is all about chapter 2, “Emotional Eating: Why You Always Want Food,” and we’re talking about how to change your food-related thoughts. If you ever feel powerless against your thoughts about food, this episode is for you.All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Weight Loss for Doctors Only: katrinaubellmd.com/infoLeave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Have you ever wondered if weight loss medication could work for you?These medications have been getting a lot of attention on TikTok and other social media platforms lately, so let’s talk about them. In this episode, we’re taking a look at how weight loss medications fit into the journey to permanent weight loss.Could they work for you? What are the side effects? How effective are they? These are all questions I’m answering in this episode. I’m also addressing how the results from the Weight Loss for Doctors Only program compare to weight loss medications and why, no matter what route you take, you can’t skip the work. If you have questions about weight loss medications, you’re in the right place. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Weight Loss for Doctors Only: katrinaubellmd.com/infoLeave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Could you use some help processing a loss or supporting someone else through their loss?Those of you who have been around for a while might recognize our guest in this episode, Krista St-Germain, from her earlier episodes on the podcast. Krista is here to talk about how to cope with loss and grief. She’s sharing some of the latest research and insights into grief, what the grief plateau is, and the tools you can use to cope with a loss. Krista St-Germain is a Master Certified Life Coach, Post-Traumatic Growth and grief expert, widow, mom, and host of The Widowed Mom Podcast. When her husband was killed by a drunk driver in 2016, Krista’s life was completely and unexpectedly flipped upside down. After therapy helped her uncurl from the fetal position, Krista discovered Life Coaching and Post Traumatic Growth and learned the tools she needed to move forward and create a future she could get excited about. Now she coaches and teaches other widows so they can love life again, too.Whether you’re processing a loss right now or not, this episode will set you up with skills to cope with loss in the future or to support other people in your life who are grieving. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Visit Krista’s Website: https://www.coachingwithkrista.com/ Follow @lifecoachkrista on Instagram: https://www.instagram.com/lifecoachkrista/Follow Krista on Facebook: https://www.facebook.com/coachingwithkrista/ Tune In to The Widowed Mom Podcast: https://podcasts.apple.com/us/podcast/the-widowed-mom-podcast/id1468127632 Leave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Why is it so hard to break old habits and create new ones?Really it comes down to the science behind how your brain works. The more you think a certain thought, the more you strengthen that neural pathway in your brain, and the easier it becomes to think that thought again. In this episode, we’re talking about the challenges of blazing new neural pathways alone vs. with help. I have quite a story for you to illustrate my point that involves a very chaotic family ski trip and a lot of learning curves. If you want to learn how to effectively change habits or create new ones, this episode is for you. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Weight Loss for Doctors Only: katrinaubellmd.com/infoLeave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Do you struggle to spend money on yourself?Whenever the Weight Loss for Doctors Only program opens up, I hear from women physicians who are interested in it but can’t bring themselves to sign up. They want results, they know it would help them, but they just can’t do it. I want to explore why we struggle so much to invest in ourselves. As a doctor, you are highly influential in other people’s lives, so it’s logical that when you are at your best physically and mentally, you are better able to positively influence the lives that you touch. If investing in yourself is the way to achieve that, isn’t it the best thing to do? In this episode, I'm teaching you how to reframe your thinking about investing in yourself and sharing an example from my life of a time I almost talked myself out of investing in myself. If you feel guilty about spending money on yourself, this is for you. All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Leave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

You might have heard of toxic positivity, but have you heard of toxic independence?In this episode, we’re talking about how to move away from toxic independence and closer to an appropriate amount of independence. You’ll learn what toxic independence is, where it comes from, and how to overcome it. You might be surprised to learn as you listen that you have more toxic independence traits than you think! I was surprised too. I hope this episode helps you become more aware of your own thoughts and actions and maybe even start to depend on others a little (or a lot) more. If the thought of giving up your independence makes you cringe, don’t panic. It will all make sense when you tune in. All show notes are available at https://katrinaubellmd.com/podcast!!Resources Mentioned:10 Behaviors That Reveal Toxic Independence | Power of Positivity Article: https://www.powerofpositivity.com/independence-toxic-behaviors/What's Wrong With Being Independent? | Psychology Today Article: https://www.psychologytoday.com/us/blog/contemporary-psychoanalysis-in-action/201409/whats-wrong-being-independent Leave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Do holidays make you feel out of control when it comes to food?The holidays can be a challenging time for those of us who are trying to find freedom around food and put our health first. It’s a time when there always seems to be an excess of food!This episode is all about how to approach food-centric holidays. We’re talking about the 6-8 weeks of the holiday season, but the principles from this episode could be scaled down to apply to any holiday. There are a lot of food-centric holidays throughout that year so I wanted you to have a whole episode to come back to whenever you need it. I’m sharing 5 steps you can use to approach the holidays in a way that works for you and your goals, whatever they may be. Tune in to set yourself up for success this holiday season!All show notes are available at  https://katrinaubellmd.com/podcast!!Resources Mentioned:Weight Loss for Doctors Only: katrinaubellmd.com/infoLeave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Could your relationship with food be affecting your pet’s health?Nadina Cojocaru is here to talk to us about how pets become overweight as a result of being overfed by their owners. When a pet parent is no longer emotionally eating, it is common for them to start offering more food to their pet instead. Nadina sees many overweight pets who have been emotionally overfed by their owners and she wants to help. She knows how fun it can feel to excessively treat your pet, but she wants to help owners understand the issues that can arise as a result. Giving your pet too much food is not loving, so let’s talk about some other ways to show them love and keep them healthy!Nadina provides the practical tools for vets just like herself to beat the burnout, and the stress, and create a sustainable life that they LOVE - and she has a LOT of fun whilst doing it! Some pounds might get lost in the process. If you want to help your pet live its happiest and healthiest life, tune in! All show notes are available at https://katrinaubellmd.com!Resources Mentioned:Visit Nadina’s Website: https://www.vetcoachinternational.com/Follow @nadinacojocaru on Instagram: https://www.instagram.com/nadinacojocaru/?hl=enGift Certificates for Weight Loss for Doctors Only January 2023: katrinaubellmd.com/giftLeave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Have you ever had a little stumble and felt like you ruined your whole plan; like you’ll never be able to lose that weight?If you stumbled on the sidewalk, it wouldn’t stop you from ever going for a walk again, right? So how do we take that approach to stumbling and apply it to weight loss? We all stumble physically and sometimes we stumble figuratively on our journeys to weight loss or freedom around food. In this episode, I’m teaching you how to handle a little stumble so that it doesn’t ruin your day or your plan. There’s no way you’re going to go through the process of losing weight permanently without having some stumbles, so you’re better off preparing for them than trying to pretend they’ll never happen. A little stumble is not a big deal, but it can be all too easy to turn it into a big deal in your head through the way you talk to yourself. I want to share a method for approaching those little stumbles so that you can support yourself and stop that negative self-talk. If you want to stop beating yourself up after a stumble, tune in to this episode! All show notes are available at  https://katrinaubellmd.com/podcast!Resources Mentioned:Leave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

When you are faced with a problem that you don’t know how to solve, what do you do?This episode is all about weight loss problem solving. Sometimes we come up against a problem that we don’t know how to handle and then we start to tell ourselves that we just can’t do it. Trust me, it happens to all of us. I want to share some problem-solving methods to help you overcome those obstacles instead of letting them stop you. I’m sharing some examples of thought processes that are holding you back and teaching you how to reframe your thinking to take control. The simple problem-solving methods that I’m sharing in this episode have worked for me more times than I can count, so I can’t wait for you to try them too!If you’re interested in learning some new problem-solving skills, you’re in the right place! All show notes are available at  https://katrinaubellmd.com! Resources Mentioned:Register for The Missing Piece to Permanent Weight Loss: katrinaubellmd.com/loseweight Leave a Review of My Book: https://a.co/d/4BwGZ6vDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Many physicians experience burnout at some stage in their careers, putting themselves, their patients, and even their colleagues at risk. With the amount of responsibility and ever-increasing hours, it’s not hard to see why this is such a common occurrence. However, this inability to find a work-life balance is not sustainable and should not just be accepted as the norm. So, in this episode, Dr. Jimmy Turner, an academic anesthesiologist and a certified coach for physicians, will join the show to share his advice for creating the time and mindset shifts you need to create a life you love. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/303 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

We've all had those experiences where something was not what we expected it to be. Whether it’s having kids, or a new job, or a certain type of relationship in your life, you have no doubt experienced the phenomenon where reality does not match the expectation. In this episode, I’m sharing the three steps to help you get through those difficult situations that are not what you had hoped for. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/302Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Do you pay attention to the way in which you think about aging? And in particular, what you think about yourself as you age? You may not realize that there are sneaky ways in which your own self-talk can actually hold you back, and that’s exactly what I’m diving into in this episode. Listen in as I explore how our thoughts and our words can have a dramatic effect on how we view not only aging, but ourselves as we age (or go through any major change, including pregnancy and birth!), and how a small shift in our own self-talk can create an amazing ripple effect in the rest of our lives. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/301Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today I’m turning the tables and answering questions from my physician clients all about weight loss and so much more. If you’ve been wondering what I eat every day or what my funniest intern or residency memory is, this is an episode you won’t want to miss! You can find show notes and more by clicking here: http://www.katrinaubellmd.com/300Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

There is some really good evidence that celebrating success—no matter how small the success may be—can boost motivation and improve your self-confidence. In this episode, I’m sharing how to stop downplaying your weight loss success and learn to celebrate all the small steps you take toward your goals instead. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/299Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today you’re in for a real treat because I’m taking you through lessons learned from a Masters Live! If you’re not already familiar with Masters, it is the continuation program from Weight Loss For Doctors Only that offers additional support to those who want to continue on their coaching journey and expand their knowledge even further. Masters is awesome for the community component, accountability groups, and live events that happen quarterly—one of which is what I’m pulling back the curtain on today! You can find show notes and more by clicking here: http://www.katrinaubellmd.com/298Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

We all have goals, and we’d all love to reach our goals in the quickest way possible. But what if the quickest way wasn’t the best way, the way that would lead to permanent and lasting success? In this episode, I’m talking about how to reach your big goals (weight loss included!) while also enjoying the sometimes long and hard road to get there. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/297Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

There is often a real barrier between doctor and patient when it comes to discussions around weight because it is such a sensitive topic for so many. How can doctors make sure that the message they are trying to convey to patients—that will help them feel their best and be as healthy as possible—is interpreted in the way that it was intended? In this episode, I’m sharing some approaches and best practices that can help doctors bridge the gap with their patients when it comes to these delicate discussions. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/296Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I’m getting vulnerable in this episode and sharing how I’ve been feeling as the release of my book is approaching. You would think that a book release would be a happy time, and while it is, it’s also come with some surprising feelings of anxiety and fear—and sometimes wanting to crawl into a hole and never come out again. In this episode, I’m sharing the realization I had about where my anxiety stems from, how I’m acknowledging and honoring it, and the tools I’m using to get to the other side of it without turning to food or alcohol as coping mechanisms. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/295  Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

In the United States, in particular, it’s not unusual for doctors to be aware of the legal ramifications of their actions, and in recent weeks there seems to have been an uptick in medico-legal fears among doctors. We all know there is a line between what is considered malpractice and what is not, and we all go to great lengths to ensure that we stay on the right side of that line. Despite that, many of us still struggle with the fear of potential legal recourse, and this can affect how we show up for our patients and for ourselves. In this episode, I’m sharing my thoughts on how to recognize and overcome the fears we have so that we can be the best version of ourselves. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/294Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

There is something that we all do that is rarely talked about in a good light: emotional eating. In this episode, I’m diving into why emotional eating often gets a bad rap and why being able to recognize that you are an emotional eater is an absolute gift. Listen in as I share what it really means to be an emotional eater, how to recognize what is actually going on when you emotionally eat, and why having awareness around your eating will naturally encourage you to eat less. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/293Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

There are certain themes that seem to come up again and again… and again. Whenever this is the case, I know it's something I need to talk to you about, so in today's episode, I'll be covering one of those themes that has come up quite a lot: how to know when it is time for coaching in your weight loss efforts, or when it’s time to go it alone. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/292Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

In this episode, I’m talking about everyone’s favorite subject: failure! So often I see people use failure in many different ways to prevent themselves from getting the results they want, and today I’m exploring how we can redefine failure so that it no longer prevents us from moving forward. Listen in as I share how failure can completely shake your identity, what needs to happen to flip the way of thinking about failure to a way that serves you, and why experiencing failure does not negate future success (despite what we’ve all been led to believe). You can find show notes and more by clicking here: http://www.katrinaubellmd.com/291Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Let’s talk about the future. For many people, especially over the last several years, thinking about future long-term plans has been difficult, if not downright impossible. If you’ve found yourself living day-to-day, or even hour-to-hour, you are certainly not alone. In this episode, I’m sharing why it’s important to expand your future vision and think longer-term than the next day or week - for your overall happiness and for your weight loss goals. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/290Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

There is a saying that the U.S. Navy Seals use: "slow is smooth and smooth is fast." While weight loss and the military are vastly different topics, in this episode I share how this saying actually applies really well to losing weight permanently and sustainably. Listen in as I explore what this military saying really means, how it relates to weight loss, and how slowing down and building a strong foundation is the key to a much easier weight loss journey. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/289Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

There’s a lot of talk about stress and de-stressing, and for many, de-stressing means indulging in food and drink. If this sounds like you, this is an episode you won’t want to miss, as I dive into how to work through the stress that we accumulate in our bodies throughout the day—without resorting to food or alcohol to help us cope. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/288Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

If you’ve been listening to this podcast for a while, you have no doubt heard me say that the key to losing weight sustainably and permanently is to manage emotions. But do you understand how emotions tie into weight loss? In this episode, I’m sharing how feeling your feelings will help you to lose weight and keep it off. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/287Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

There is so much weight loss advice out there, but unfortunately, that means that there is also bad advice that may be steering you wrong. In today's episode, I'm going to be talking about one particular piece of bad advice that really needs to be debunked, including the reasons why following it can actually be detrimental. You’ll learn how falling into this common trap can actually backfire and what you should do instead to keep you on track in your weight loss journey. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/286   Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Does permanent weight loss really exist? For many, they hold a belief that sustained weight loss is not possible, resulting in frustration and lots of time and money wasted trying all the new diet trends. In this episode, I’m breaking down this conviction so you can start to believe that permanent weight loss is possible for you, and get off the weight loss hamster wheel once and for all. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/285Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

The struggle is real: for anyone trying to lose weight, navigating parties and eating FOMO can be a serious challenge. In this episode, I’m breaking down why the fear of missing out happens and what you can do to overcome FOMO so you can enjoy that next party without the after-party food guilt. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/284Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Why does it always feel like the last 5 pounds are the hardest to lose? Is it because the body is resisting the weight loss, or is it because we believe that those last few pounds are the hardest to lose? In this episode, I’m exploring where the belief that the last 5 pounds are the hardest to lose comes from and discussing how our thoughts play into our ability to lose the last bit of weight.  You can find show notes and more by clicking here: http://www.katrinaubellmd.com/283Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

What if I told you that if you struggle with sleep, your mindset might be to blame? There is a lot of talk about sleep and how to improve it, but not a lot of talk about the mindset that goes into getting good quality sleep. In this episode, I’m sharing some of the new takeaways I’ve personally had that are making a difference for my sleep, in the hopes that they can also make a difference for you. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/282Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Expectations are a natural part of being human, but how can you salvage a situation where your expectations were not met? In this episode, I’m sharing a personal story from a recent trip I took and the three lessons I learned from this (not entirely positive) experience. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/281Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Throughout my years coaching people who are trying to lose weight, I've noticed how often they start out focusing on the wrong things. What are the wrong things to focus on when it comes to sustainably and permanently losing weight? Tune in to find out! You can find show notes and more by clicking here: http://www.katrinaubellmd.com/280Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

How do you define weight loss maintenance? Is it a number range or a state of mind that dictates your weight loss success? These are all great questions that I get asked frequently, and in this episode, I’m sharing my thoughts on what constitutes weight loss maintenance. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/279Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Jody Moore is a coach, a mom, an author, a member of The Church of Jesus Christ of Latter-Day Saints, and my soul sister from our time together in the Master Coach Certification. She primarily works with moms, helping to empower them to face the many challenges the world brings, and in this episode, we talk about the many throughlines between parenting and weight loss. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/278Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Do you ever wish that you could change your thoughts so you could change how you feel? What if the better solution to change how you feel was to process the emotion instead? In this episode, I’m diving deep into how to know which path is the better one to take so you can change the way you feel in the healthiest way possible. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/277Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

There is a really useful and healing process that is especially helpful for people who over-eat or over-drink: reparenting yourself. In this episode, I’m sharing some information about this process and examples of how it can be helpful for weight loss. Listen in to find out what it means to reparent yourself, how it differs from the psychotherapy form of reparenting, and how you can reparent yourself solo or with the help of a coach or therapist.  You can find show notes and more by clicking here: http://www.katrinaubellmd.com/276Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Do you sometimes feel emotionally numb, have trouble falling asleep, or have a decreased interest in activities that you used to find enjoyable? These are just some of the signs that you might be experiencing vicarious trauma, which is an unfortunate but common reality for most doctors. In this episode, I’m talking all about vicarious trauma through the lens of healthcare workers - what it is, how to know whether you have experienced it, and what you can do to get back to neutral. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/275Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

What if it were possible to lose weight in a way that didn’t make you feel miserable? As we’re heading into summer, you’re probably thinking that now is the worst time to start a weight loss program, but it doesn't have to be an awful experience—and in this episode, I’m going to tell you why. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/274Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Emma Caronna has been a coach in Weight Loss For Doctors Only since 2019, and she is super passionate about written coaching. In this episode, we’re exploring how journaling, writing, and self-coaching through writing can be such a powerful tool to help on the weight loss journey. Listen in as we dive into what the process of written coaching looks like, the difference between journaling and self-coaching, and how you can benefit from written coaching between traditional coaching sessions. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/273Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Andrea Mazurat is a nephrologist from Winnipeg, Canada, and she is another Weight Loss For Doctors Only (WLDO) success story that I can't wait to share with you! After starting off by losing weight using some of the tips and strategies I talk about on this podcast, Andrea ultimately decided to join WLDO to get more support around her mindset. She has a really interesting perspective on losing weight on your own versus having the dedicated support found in the program, and there are so many gems from our conversation that I know you’re going to get so much from this episode—and from Andrea herself! You can find show notes and more by clicking here: http://www.katrinaubellmd.com/272Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Food exceptions are an important skill to master when you’re trying to lose weight permanently because it teaches you how to interact with food in a healthy and sustainable way. You may know exceptions as “joy eats” or “cheat foods,” which are common terms in the diet industry—but ones that are often misused. So, in this episode, I’m breaking down what exceptions are and how to incorporate them without compromising your weight loss. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/271Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

One of the biggest challenges when it comes to permanent weight loss is how to deal with those urges and cravings that can sometimes feel so much bigger than us. In this episode, I’m sharing some great information that is going to help you weather the cravings storm so you no longer have to feel at their mercy. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/270Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Do you ever wonder how you could make a weight loss plan work for you as a busy doctor? I know that eating food on a plan is not always easy (especially when you’re busy!), but in this episode, I’m sharing actionable tips that you can start applying today that made a huge difference for me and for so many of my clients when it came to food prep.  You can find show notes and more by clicking here: http://www.katrinaubellmd.com/269Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

If there was a definition in the dictionary of what an overeater of healthy food looked like, my image would definitely have been beside it. When it came to skill level, I was at the top level for overeating healthy foods, so today I’m sharing the three main reasons why we overeat healthy foods and the solutions to stop ourselves from doing it. Tune in as I talk about the trap we often fall into of thinking that more is always better, as well as how to change our thinking so that we stop eating more food than our body needs. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/268Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I am so excited to share today’s weight loss success story with you! Elisa Boden is a gastroenterologist who was first introduced to Weight Loss For Doctors Only while on a trip through the Amazon River, and on top of being a wonderful human being, she is also a perfect example of what can happen when you keep showing up, doing the work, and opening yourself to digging deep. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/267Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Welcome to another episode in the Back to Basics series! I’m incredibly excited for this one because understanding and mastering this topic is arguably one of the cornerstones of permanent and sustained weight loss. Even if you’ve lost weight, you’ve worked with me before, or you think you’re beyond the basics, I promise that this is still an episode worth checking out. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/266Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Let’s talk aging! It’s something that none of us can hide from, no matter how much we spend on anti-aging products, so instead of running from it, let’s flip the script. Today we're talking all about redefining what it means to age and embracing the changes that getting older (and wiser) brings.  You can find show notes and more by clicking here: http://www.katrinaubellmd.com/265Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

If you’ve been listening to this podcast for a while, you know how much I believe that your thoughts truly matter when it comes to your weight loss journey. That’s why in this episode, I’m talking all about whether it’s possible to experience permanent and sustained weight loss without working on your mindset first. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/264Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

So often we look to therapy or self-help books to give us the solutions to things that we’re dissatisfied with in our lives—but what if instead of trying to change what we don’t like, we work with what we’ve got? In this episode, I’m diving into the topic of how to opt in to the life that you have rather than trying to run from it. Listen in as I share what it means to opt in to your life, as well as how doing so can make your life so much easier (especially when it comes to weight loss). You can find show notes and more by clicking here: http://www.katrinaubellmd.com/263Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Welcome to another success story from the Weight Loss For Doctors Only program, this time with a bit of a twist! Dr. Emmie Ruth Strassberg is a Maternal-Fetal Medicine Physician who committed to doing the work on herself first before losing weight. If you’ve ever wondered what it means to do the work on yourself before permanent weight loss, this is an episode you won’t want to miss! You can find show notes and more by clicking here: http://www.katrinaubellmd.com/262Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

No matter where you are in your weight loss journey, whether you’re just starting out or you’ve been at it for a while, this is an episode that is going to be fundamentally important for you. I’ll be going back to the basics and tackling the topic of impulse choices, including how to utilize your brain to help you get the results you want. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/261Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today we're talking cycle struggles—and how those struggles can tie into our weight loss journey. This is a topic that I’ve been thinking about for a very long time, and it’s something that so many women struggle with, but so few of us talk about publicly. So today, I'm breaking down what cycle struggles mean in terms of our eating, how we often ask food and alcohol to make us feel better (to the detriment of our weight loss!), and more. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/260Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

In this episode, I’m talking about something that I could talk about forever: the body positivity movement. It's a topic that comes up pretty frequently, so I’ll be diving into how the work that I do fits into this movement (or doesn’t!) and why accepting your body is always the work that needs to be done, no matter what movement you subscribe to. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/259Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

If you are opposed to food journaling, you are definitely not the only one. In fact, I had a lot of reluctance toward food journaling myself, but I want to let you know that it’s actually a lot easier than you might think—and it’s super useful not only for helping you lose weight, but also for learning how to manage your mind. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/258Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Do you ever wonder what is keeping you from solving your weight issue once and for all? Do you find yourself going back to old habits that don’t serve you, even when you know they’re hindering your weight loss? If this sounds familiar, you may be caught up in familiarity addiction. In this episode, I’m sharing what familiarity addiction is, how it can get in the way of your weight loss, and of course, what you can do to overcome it. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/257Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

It is probably no surprise to you that most weight loss solutions are not permanent. In fact, less than 10% (and that’s being generous) of people who lose weight manage to keep it off long-term. In this episode, I’m diving into why that is and what you can do to get off the yo-yo weight loss treadmill. If you want to stop feeling like you just can’t diet right, this is an episode you won’t want to miss!  You can find show notes and more by clicking here: http://www.katrinaubellmd.com/256Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Welcome to another weight loss success story! Stephanie Dailey is an amazing nephrologist with a very busy life in a two-doctor household with five children. Despite leading such a busy life, she was able to lose 35 lbs through Weight Loss For Doctors Only and completely transform so many aspects of her life in really positive ways. In this episode, we’re diving into Stephanie’s weight loss journey. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/255Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

As we move into the holiday season, are you feeling anxious about the expectation from others to eat or drink at parties or get-togethers? Or maybe you really want to visit a close friend or family member, but you struggle with how to set boundaries around food without potentially offending anyone. If any of that sounds familiar, make sure you tune in today! You can find show notes and more by clicking here: http://www.katrinaubellmd.com/254Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Have you heard of the "growth edge"? This is a term that I’ve been hearing tossed around a lot lately, and today I’m diving into what it means to me, as well as how weight loss can factor into your own personal growth edge and help you grow as a human. Listen in as I go through all of the many reasons why the growth edge is beneficial for personal growth, why it’s important as human beings that we continue growing, and how you can use this tool to change the things in your life that you’re unhappy with. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/253Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today we’re talking about something that is so crucially important when it comes to solving your weight problem for good: overdesire. If you ever feel like you have more desire for food than what your body really needs, this is an episode you won’t want to miss. Listen in as I share what overdesire really is so that you can overcome it once and for all. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/252Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Shira Gill is a home organizing expert, coach, author, and my mentor, and she is joining me today to talk all about her new book, Minimalista, which is out today! We’re diving into the minimalist lifestyle, organization, and how all of this relates to weight loss. Listen in as Shira explains why less is actually more when it comes to happiness, what it means (and doesn’t mean) to live a minimalist life, and the benefits of living minimally. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/251Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I’m so excited to be sharing another weight loss success story in this episode! Dr. Josephine Braid is a rehabilitation medicine doctor from Australia who specializes in traumatic brain injuries, and she joins me today to share all about her time in Weight Loss For Doctors Only. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/250Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

We’ve all been there: you’ve been crushing your goal, you’re excited about where you’re going, and then suddenly you find yourself completely stuck. There is never a more important time to manage your mind than when you feel stuck, and in this episode, I’m diving into what you can do to get unstuck and back on track with your goal. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/249Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today I’m discussing something that I have never discussed on this podcast before, but it’s high time that I did because I know it’s going to resonate with a lot of people: rage eating. If you’ve ever turned to food or alcohol to process rage or punish yourself, this is an episode you won’t want to miss. Listen in as I talk about the two different types of rage eating and dive deep into how we sometimes use food as a way to self-harm, to hurt ourselves, or to punish ourselves for the rage we feel. You'll learn how to overcome rage eating by cultivating self-love and self-compassion, as well as the signs that you may want to seek help. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/248Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today we’re diving into another installment of the Back To Basics series and talking about something that is super important to weight loss: the hunger scale. Even if you think you know everything there is to know about the hunger scale, I promise you this is an episode you won’t want to miss!  You can find show notes and more by clicking here: http://www.katrinaubellmd.com/247Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Mia Woodward is a tenured professor of ophthalmology and a Weight Loss For Doctors Only alumnus—in addition to being an incredible human being. She joins me today to talk about her experience going through the program and the progress that she has made along the way, with sustained weight loss being just one small part of her transformation. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/246Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

There are several coaches who help me in Weight Loss For Doctors Only who all walk the talk and apply the things we teach and coach on, and I’m going to be shining a spotlight on each of them through a new series. We’re kicking it off today with Zoe Perez, who has been working with me for two years and has a ton of real-life experience with doctors as the daughter and wife of a doctor. In this episode, we’re diving into what initially brought Zoe to coaching and what she absolutely loves about the community in Weight Loss For Doctors Only. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/245Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

You have probably heard that your thoughts create your emotions, and your emotions drive your actions, but do you know how this thinking cycle applies to weight loss? In this episode, I’m sharing how this concept (derived from Cognitive Behavioral Therapy) can be applied to the weight loss journey. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/244Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Do you have an idea of what your body would look like in an ideal world, or wish that your relationship with food was different than what it actually is? If so, you're not alone, and today I’m talking about something I think we can often get confused by: dreams versus fantasies.  You can find show notes and more by clicking here: http://www.katrinaubellmd.com/243Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

What does it mean when you say that you deserve to eat? We all have those days where we’re struggling to finish our patient notes, dealing with office staff that are getting on our last nerve, or being challenged by difficult patients, and after the day is done you say to yourself: “I deserve to eat.” So, in this episode, we’re diving into this thought pattern and looking at what it really means to feel like we deserve to eat, the underlying reason that leads us to feel like this, and how we can keep ourselves at the top of our priority lists. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/242Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

So many people think that they are owning their weight loss journey, when really they are abdicating it. So how do you know which camp you fall into? Listen in to find out! I’m sharing how to know whether you are abdicating your responsibility or owning it, what the difference is between the two, and the most common manifestation of abdicating your weight loss journey. I also talk about my own personal experience with this issue, and give you the questions to ask yourself to determine your level of personal responsibility. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/241Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Have you tried everything under the sun to lose weight without success? Do you believe that losing weight is actually impossible for you? If that sounds familiar, or if you’re completely new to weight loss, this is an episode I promise you’ll want to listen to. Today I'm diving into why the belief that you’ve tried everything to lose weight is actually holding you back in your weight loss journey, as well as how you can turn that belief around. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/240Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Welcome to part three of my series on why you think you can’t lose weight! In this episode, I’m talking about something that I hear about all the time but that I’ve never fully addressed before: family comparisons. Listen in as I dispel the myth that genetic predisposition will inhibit you from losing weight and how a commonly held fear can further prevent you from even starting your weight loss journey. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/239Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Have you put off losing weight because you don’t want to give up the foods that you love? This is the second episode in a series on the reasons why you think you can’t lose weight, and today I’m dispelling the myth that the only way to get to the weight that you want is to give up the food that you love. Listen in as I share why you can enjoy food and still lose weight (yes, this might just blow your mind!), as well as why the weight loss journey does not have to involve sacrifice. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/238Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Do you have the belief that weight loss is something you should be able to do yourself? This is a really common belief, and one that I’m breaking down today in the first of a 4-part series on the reasons why you think you can’t lose weight. Listen in as I share where this belief commonly stems from, how it can actually hinder us from losing weight, and some of the lies we tell ourselves about losing weight without help. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/237Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

What does it mean to show up? In this episode, I’m diving into what it means to show up for yourself and others, why it’s important, and how this simple act can truly be life-changing. Listen in as I share how to show up for yourself and others with compassion and love, as well as how this fits into the weight loss journey. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/236Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today we’re talking about weight loss competitions and betting on weight loss. You probably know what I’m talking about, and you may have even participated in a friendly competition with your friends or co-workers—or maybe you were invited to participate but declined. No matter what the case is, this is an episode you’ll want to listen to for the full lowdown on why competitions may or may not be the best place to focus your weight loss energy. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/235Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Get ready for a really fun episode! Joining me today is Lynn Grogan, Lead Coach in the Weight Loss For Doctors Only program, Director of Programming, and a key member of our leadership team. We are doing something a little different today: comparing a movie to the weight loss journey. Listen in as we analyze the movie The Biggest Little Farm and compare how the movie and weight loss are actually very similar.  You can find show notes and more by clicking here: http://www.katrinaubellmd.com/234Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Have you experienced this before? You’ve already had an epiphany, but the lesson has faded from the forefront of your mind. Then one day you experience that epiphany again, and only then begin to understand that lesson on a deeper level. In this episode, I’m diving into what a re-epiphany is, why they tend to recur, and the last time I experienced one. I’m also talking about how re-epiphanies relate to weight loss and why we should embrace them as a much-needed part of our journey. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/233Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Fasting: should you do it? You may or may not already know that I am a fan of intermittent fasting, particularly for busy doctors who don’t always get the chance to eat. But what about emotional fasting? In this episode, I’m talking about what exactly emotional fasting is, and why it’s something you should try to avoid altogether. Listen in as I dive into the reason for emotional fasting, talk about the differences between intermittent and emotional fasting, and share the questions to ask yourself before deciding to fast. I also talk about intermittent fasting itself, including how to know if fasting is right for you, and what you should be doing after a fast. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/232Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Latifat Akintade is a GI physician and a money coach for female physicians who want to understand their money better and build their net worth from the inside out. Listen in as we discuss how Latifat helps women understand money so that they can lead the type of life they want to lead, and helps them understand their finances in a healthy and mindful way. We also talk about why money is so much than just the numbers in your bank account, as well as how the stories we tell ourselves about money can give us power over it. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/231Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

There are literally dozens of different recommendations when it comes to diets, some even from legitimate doctors, and you’re not alone if you find all of the (often conflicting!) advice confusing. In this episode, I’m sharing my experience with dieting and giving you my tips on how to pick the best way to eat for your body. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/230Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today’s episode is a twist on a success story! So often we get caught up in thinking that if we just lose weight, our life will improve because of it, but in actuality, sustainable weight loss is a by-product of changing our mindset and our thought work. Deb Butzbach is an oncologist and a client of mine from several years ago, and she joins the show today to share the unexpected benefits of weight loss coaching above and beyond losing weight. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/229Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today’s topic is something that I’m really fired up about. I’ve thought about talking about it on this podcast for a long time, but something happened that pushed me to finally take the leap. What am I talking about? The gender wage gap and, more specifically, how we value ourselves. You might be wondering how the gender wage gap has anything to do with losing weight, but the wage gap comes down to so much more than what we are paid: it is about how we value ourselves. Listen in as I share how we often get our values and our value as a human being confused, why it’s time to stop thinking that people pay us for our value rather than the value we offer, and how all of this can affect the weight loss journey. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/228Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Judith Gaton is a lawyer turned style coach who helps women to feel confident in their body and own their curves. In this episode, we’re talking about everything related to clothing, undergarments, and style- including the importance of wearing underwear that fits and how to find the right ones for your unique body. We also discuss chafing season and what you can do to minimize the discomfort that all women experience, regardless of their size or shape, and why we need to stop the misconception that beauty equals pain and instead embrace the motto that beauty can be comfortable! You can find show notes and more by clicking here: http://www.katrinaubellmd.com/227Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Why is it so hard to lose those last 15 pounds? You work so hard, you’re almost there, and then you hit that wall and things just seem to get so much harder. But what if instead of complaining about how hard that last 15 is, you looked at it as an opportunity to find out what work you still have left to do? You can find show notes and more by clicking here: http://www.katrinaubellmd.com/226Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Sometimes sleep just isn’t what it used to be, especially as we get older. Carol Yuan-Duclair is a board certified physician in pulmonary critical care, internal medicine, and sleep medicine, and she has an amazing sleep health service for women that helps them get better sleep and live better lives. In this episode, we discuss why one-size-fits-all does not apply to our sleep needs, how to know what your baseline for sleep really is, and how to cultivate good sleep habits.  You can find show notes and more by clicking here: http://www.katrinaubellmd.com/225Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

How many of us actually want to fail? The answer is probably zero, especially when it comes to weight loss. The truth is that many of us have a very low failure tolerance, and we want to have success all the time. In this episode, I’m talking about why it’s important to cultivate high failure tolerance in your weight loss journey and how failure tolerance is directly related to how much success you will actually have. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/224Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

You’ve all heard that patience is a virtue, but this is particularly true when it comes to major transformations like weight loss. In this episode, I’m diving into how impatience can actually hold you back in your weight loss journey and prevent you from achieving the holistic change needed to maintain weight loss. This is a message for all of you listening who are feeling impatient and need a reminder to stay the course and enjoy the journey, because it is so worth it on the other side. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/223Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today I’m talking about a topic that, I admit, is steeped in privilege: purposeful adversity. I recognize that the majority of humans on this earth do not need to put themselves into adverse circumstances on purpose because adversity is already their reality. But for those of you listening who have a really nice life and don’t often face a lot of adversity, this is an episode you’ll want to tune into. I’m talking about the importance of adversity for growth and how this concept relates to so many areas of our lives, including weight loss.  You can find show notes and more by clicking here: http://www.katrinaubellmd.com/222Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Are you ready for story time? One of my most popular episodes ever aired back in June of 2018, and in it, I read a children’s book called Dear Girl. If you missed that episode, you’re in for a treat because today I’m reading you another children’s book with a message that I want you all to hear. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/221Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I am so excited—and a little sad—to bring you the last weight loss success story in this series. Amanda Miles is an OB/GYN from rural Oklahoma who struggled with emotional eating throughout her life, and she is sharing her journey going through the Weight Loss for Doctors Only program and learning how to address her emotions in order to stop eating her feelings. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/220Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today's topic is such an important one that I’m dedicating a whole episode to it. What am I talking about? Experimentation. We don’t know exactly what is going to work to support your body, but we can always figure it out by trying new things and seeing what works—and what doesn’t. In this episode, I’m inviting you to reconsider how you approach experimentation when it comes to weight loss so you can take away the drama and begin trusting your body again. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/219Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today I'm covering a topic that I promise will apply to everyone who is listening: giving yourself permission to be human. That means giving yourself permission to make mistakes, to fall down, and to be perfect in your imperfection. If you think of yourself with anything other than unconditional love, this is an episode you’ll want to listen to—possibly more than once! You can find show notes and more by clicking here: http://www.katrinaubellmd.com/218Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

As physicians, it can feel normal to rely on alcohol, food, and prescription drugs to cope with the stresses of work. Unfortunately for many of us, these widely accepted tendencies become bad habits—and in some cases leave us feeling dependant. Amy O'Boyle has overcome an addiction to alcohol, as well as food, and in this episode, she shares her journey into recovery. You can find show notes and more by clicking here: https://katrinaubellmd.com/217   Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Do you fast for religious reasons? Have you ever wondered how fasting can affect weight loss? If you are someone who does any kind of fasting, this is an episode you won’t want to miss! I’ll be taking you through why the “one meal a day” philosophy doesn’t work for most people, what you should be doing before you fast, and what you definitely don’t want to do when you’re breaking your fast. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/216Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Are you someone who enjoys the exercise you do, or are you exercising purely for weight loss? What if I told you that exercise does not help you lose weight? Today I am going to talk about common exercise and weight loss issues that go hand in hand, diving into the deep-rooted issues that cause us to gain the weight back. You can find show notes and more by clicking here: https://katrinaubellmd.com/215 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

One of the most fun things for me is to see my work project out into other corners of the world. Today I have the honor of having Dr. Louise Allan on the show to talk about how she struggled with her weight and eventually got down to her goal weight. You’ll hear her interesting story about persistence and finding what works for her when it comes to weight loss. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/214Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

There might be something holding you back and affecting the way you show up in this life that you’re not even aware of: your beliefs. What many of us don’t fully understand is that we can actually limit ourselves with our beliefs because we think we’re telling ourselves the truth about what we believe—whether it’s what our bodies can do, what we can achieve in life, or how much weight we can lose. So in this episode, I’m talking about the concept of belief setpoints and how once we start to realize that our beliefs are putting self-imposed limitations on us, we can shift that mindset and become and achieve more than we could ever imagine. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/213Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

While refraining from alcohol can be the answer for some, it is not the answer for everyone who wants to be mindful of their drinking. Our guest today is Sherry Price, an over-drinking coach who doesn’t focus on urging people to give up alcohol, but instead focuses on teaching them to reprogram their brains to change the desire for alcohol to eliminate the craving. Listen in as we discuss how to move past any shame, uncertainty, or resentment in order to create space for a healthier lifestyle that works for you.  You can find show notes and more information by clicking here: https://katrinaubellmd.com/212 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

If you’re anything like me, the last year has brought you innumerable lessons in so many different ways. In this episode, I’m taking you through the top five eye-opening lessons I learned from 2020—whether it’s a completely new lesson or something that I already knew but understand so much more now. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/211Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Nicole Myers is an absolute delight, and I just know that you’re going to love this episode and find so much inspiration in her story. Nicole is a DO who is passionate about osteopathic medicine and someone who just keeps showing up and trying until everything clicks into place. In this episode, she’s sharing her story about being an overweight child, her struggles with body image, and the switch that happened and made her realize she had the power to fundamentally change her life. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/210Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Desire. We all have it, but how many of us actually really consider where it comes from? For a lot of people, desire is confusing because we think it’s something that just happens to us, but today I’m breaking down that myth and sharing why we are all in control of our desires. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/209Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I know a lot of you are loving the weight loss success stories and having the encouragement of hearing from women like you who are making weight loss work, so let’s kick off this year on a strong positive note with the awesome success story of Emily Wong! Emily has so much good insight to share that she gained through her weight loss journey, from growing up being called “little elephant” to learning the tools to flourish in her health and life. Listen in to hear how her image and weight have affected her since childhood and how she is shedding the mental and physical burdens that she carried for so long.  You can find show notes and more by clicking here: http://www.katrinaubellmd.com/208Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

If I could package up a gift for each of you, this episode would be it! Rick Hanson is a PhD psychologist, New York Times bestselling author, lecturer at NASA, Google, Oxford, and Harvard, and expert on positive neuroplasticity. He joins me today to talk about so many things that are sure to get 2021 started off with a clean slate for all of us, such as self-compassion, resilience, and even women in the workplace. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/207Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Kathryn Ray is an MD OBGYN from Illinois who has lost over 100 lbs in the Weight Loss For Doctors Only program. She came to us from a place of having tried every other program or diet out there and had resigned herself to living as “a big girl.” She joins me today to share what it was like losing 100 lbs and how her entire life changed through the mindset shift she had around food and dieting, including how she got control back and strengthened who she is as a person outside of her doctor identity. It has been amazing to see her develop and transform, and I know her story will be an inspiration for so many of you. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/205Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today's topic is something that I have coached on so many times, and it’s something that all of us do—even if we may not even realize it. I'm talking about motivating ourselves by beating ourselves up. This is a huge issue because it not only hinders us from moving forward, but it’s also something that can be so insidious we don’t even realize that it’s happening. You can find show notes and more by clicking here: http://www.katrinaubellmd.com/204Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today I’m sharing another success story follow-up! Shannon Weinstein was on this podcast almost exactly a year ago from this episode, and she joins me again to discuss all the things, both good and bad, that have happened in the last year of her life. Listen in as Shannon shares how she had to adjust her eating habits because of her shift schedule working through the pandemic, what it was like buying a house during this crazy time, and so much more.  You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/203Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Weight loss and the holidays do not have to be mutually exclusive! Lynn Grogan is the Lead Coach and Director of Programming in the Weight Loss For Doctors Only Program, and she joins me today to talk about how to get through the holidays in one piece - without gaining a bunch of weight. It’s time to stop fearing the holidays and instead make it enjoyable, meaningful, and full of connection - all of the things that we’ve been wanting all year, without food being the main event. You can find show notes and more information by clicking here: http://katrinaubellmd.com/202Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Melinda Rathkopf is a shining example of how you do not have to live up to the labels that have always defined you. She is an amazing allergist based in Alaska who comes from a very unique military background, and who grew up in the South where food is love and grits are life. She struggled with her weight from a young age and was always considered “the chubby one” in her family, but chose to really commit to her weight loss when she joined the Weight Loss for Doctors Only Program in January 2019.  You can find show notes and more information by clicking here: http://katrinaubellmd.com/201Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

This special 200th episode comes just after a big election, and I know many of us will be dealing with some crazy emotions as a result. So in this episode, I want to help you unpack those emotions and find a constructive way to deal with any negative, frustrating, or uneasy feelings. You will learn key ways to approach these emotions and decipher whether you want to spend some time in them or work to get out of them. You can find show notes and more information by clicking here: http://katrinaubellmd.com/200Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

When I think of someone who has had incredible results from learning and applying what I teach on this podcast (and everything I teach in the Weight Loss For Doctors Only program), it’s Gretchen. She joins me on the podcast today to share her weight loss journey with you. From applying what she learned to maintaining and continuing to grow and make changes in her life, she has some incredible insight and encouragement to share. You can find show notes and more information by clicking here: https://katrinaubellmd.com/199Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

“The longer you avoid voluntary discomfort, the longer you’ll have to endure mandatory suffering.” – Edward Latimore I really want to talk about this quote because it is very important and relevant to your weight loss journey. In this episode, you’ll get a better understanding of what it means to give up mandatory suffering in favor of voluntary discomfort. There’s so much to unpack here that pertains to the way we live our lives and how this concept affects our health. You can find show notes and more information by clicking here: http://katrinaubellmd.com/198Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Some of you may remember that at the end of last year, I had an amazing success story conversation with Summer Merritt, MD. (In case you missed it, be sure to listen to the first part of her weight loss story and how she conquered binging in episode 149.) Well, Summer is back today to share an update on her weight loss journey and how the last year has been for her. You can find show notes and more information by clicking here: https://katrinaubellmd.com/197Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

If you’ve been listening for a while, you probably know that I’ve been on a quest to take myself off of my acid reflux medication. And if you’ve been wondering how that has been going, make sure to listen to this episode because I’m talking all about it today with the coach responsible for the massive transformation that I’ve gone through over the last 6 months, Betsy Jensen. You can find show notes and more information by clicking here: http://katrinaubellmd.com/196Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I’m so excited to share my guest, Dr. Priyanka Venugopal, with you today. She has made tremendous strides to better her life, from solving weight problems to improving really challenging relationships, and she's here to share her success story. You will get to hear about how pregnancy brought her to her heaviest weight and what eventually helped her find a healthy mindset and body. You can find show notes and more information by clicking here: https://katrinaubellmd.com/195Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Research has been coming together to show how coaching is a legitimate way to support health and well-being in physicians. Today, Dr. Sunny Smith joins me on the show to share her own story and how she has struggled and found incredible help through coaching. She will also be sharing some details from studies on how beneficial coaching can be, as well as what really helps people finally tackle their biggest struggles. You can find show notes and more information by clicking here: https://katrinaubellmd.com/194Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I’ve been thinking a lot about how difficult it is for many of us to stop doing the things that we want to stop doing. We want to stop overeating, drinking too much, procrastinating—the list goes on and on. So today, I’ll be discussing why it’s so hard for us to just stop things, as well as how we can rewire our brains to think about the long-term rather than the short-term in order to overcome this common struggle. You can find show notes and more information by clicking here: https://katrinaubellmd.com/193 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

If you’re dealing with skin issues, you aren’t alone. Dr. Trevor Cates is a naturopathic physician who focuses on skincare and helps people find solutions and breakthroughs that allow more comfort and confidence. She joins the show today to discuss all things skin health, aging, and the realities about the excess skin that comes along with weight loss. You can find show notes and more information by clicking here: https://katrinaubellmd.com/192Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

When navigating our way through the challenges that come with life, it is easy to turn to food and alcohol to find the pleasure we are seeking. But in doing so, we tend to miss the daily opportunities that arise for natural pleasures. So today I want to offer you a list of 15 alternative pleasures that are happening in your life every day that will help you live a life full of content and happiness. You can find show notes and more information by clicking here: https://katrinaubellmd.com/191   Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

During this pandemic, most people are spending their days at home and many have found themselves gaining weight. Although weight gain is normal during stressful and overwhelming times, “quarantine” should not be used as an excuse to put your weight loss goals aside. So today I want to discuss how to overcome the defeatist attitude you may be facing and help you push through this coming year healthier and stronger than ever. You can find show notes and more information by clicking here: https://katrinaubellmd.com/190 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

So many of us have this idea that it is impossible to lose weight in a way that is comfortable and easy, but what if this is just a belief that you have based on your prior experiences with weight loss? Today I want to introduce to you the idea that you can finally lose the weight in a way that serves your body, leaving you in a positive and healthy headspace. You can find show notes and more information by clicking here: https://katrinaubellmd.com/189 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

If you struggle with overeating or drinking more than you know you should, this is an episode you won’t want to miss. There's often an emotion behind this that many of us do not discuss: restlessness. So today, I'm going to share how restlessness contributes to this problem and what you can do to overcome it. You can find show notes and more information by clicking here: http://katrinaubellmd.com/188Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Of all the reasons we eat, boredom is one of the most common—and least helpful. So today I’m tackling how boredom eating is just another form of emotional eating that is caused by the one thing we can control: our thoughts. Listen in as I share the deeper reasons why people feel bored often (it’s probably not what you think!), why it’s important to slow down and be in the present moment, and how to embrace boredom instead of trying to run from it. You can find show notes and more information by clicking here: http://katrinaubellmd.com/187Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

We often like to think of weekends as our time off, not just from work but from our weight loss habits as well. It's super common for people to give themselves permission to overindulge and forget that the weekend is still a good chunk of the week. The truth is that if we’re letting ourselves off the hook on Saturdays and Sundays, we risk plateauing—or worse, gaining back the weight that we lost. You can find show notes and more information by clicking here: http://katrinaubellmd.com/186Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I recently read The Compound Effect by Darren Hardy, and today I really want to share that book's message with you, as well as what it has to do with the way you’re thinking about eating and approaching weight loss. We often trick ourselves into thinking what we do doesn’t make a difference, but I’m going to explain how even small actions add up and make a huge difference over time. You can find show notes and more information by clicking here: http://katrinaubellmd.com/185Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

This episode is a fun one because I’m doing something I haven’t done in a while: answering some of your listener questions! I’ve got some really good ones today about weight loss during pregnancy, peri-menopause, and menopause that will benefit you even if you don’t find yourself in any of those stages of life. You can find show notes and more information by clicking here: http://katrinaubellmd.com/184Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Goal weight is a really tricky and emotionally intense conversation for a lot of people. We can have a lot of drama in our brains around this area, and because there are so many concerns and misconceptions around our goal weight, I want to address it all here today. You can find show notes and more information by clicking here: http://katrinaubellmd.com/183Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

There are many reasons people finally decide to pursue weight loss, most of them being driven by emotion and the way we feel about ourselves. We often think that if we beat ourselves up or shame ourselves, it will help us to lose the weight—but these negative, fearful emotions are not a sustainable or healthy way to reach your goals. So today I want to discuss the concept of loving yourself thin so you can finally achieve the results you have been hoping for. You can find show notes and more information by clicking here: https://katrinaubellmd.com/182  Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

We can all benefit from actively de-stressing and taking actions that help us process our emotions from the day so we can feel better naturally. So today, I’ve got entrepreneur, speaker, author, and wellness coaching expert Samantha Skelly joining me to share some ideas on how to do this in a positive and effective way. You can find show notes and more information by clicking here: http://katrinaubellmd.com/181Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Willingness is something that a lot of us don’t really think about, but it is one of the best emotions that you can create for yourself. Today I’m sharing why being willing to see things differently can be life-changing and why you might want to consider moving toward willingness so you can leave the negativity behind. You can find show notes and more information by clicking here: http://katrinaubellmd.com/180Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I always love to share the work that I’m doing – especially once I’ve gotten things sorted and figured out for myself. So if you have been feeling a bit of funk or maybe a little depressed, I want to talk to you about my own experience lately and explain why it’s so important to let it be hard because negative emotion can actually be beneficial. You can find show notes and more information by clicking here: http://katrinaubellmd.com/179 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

In recent weeks, we have seen tragedies across America spark up protests against police brutality, bringing to light the deep-rooted racism the people of our country face every day. Although I am not an expert in this area, this is something I think we should all be talking about right now and educating ourselves on. So today, I am offering you a gentle discussion about how we can do the work within ourselves to lead by example and help to end racism. You can find show notes and more information by clicking here: https://katrinaubellmd.com/178 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

During her college career, Angela realized the first thing people noticed about her was that she was black. Not that she was in medical school—not even that she was a woman. Simply that she was black. Today Angela joins me to discuss her experience with racism throughout her career and the powerful statement her daughter shared with her that compelled her to start a larger conversation about racism. You can find show notes and more information by clicking here: https://katrinaubellmd.com/conversations-about-race-4 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

The consciousness of racism is something many develop over time if they have grown up in a country where it is not as prevalent. This is exactly the realization Melanie went through when she moved to the United States to start her medical degree. Today Melanie joins me to share some of the history behind the racism we see today and explain the burden so many black people carry simply because of the color of their skin. You can find show notes and more information by clicking here: https://katrinaubellmd.com/conversations-about-race-3 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

It’s a journey, not a destination. This is a phrase today’s guest, Nicole, often told herself as she worked her way through medical school as a minority, focusing only on moving forward toward her dreams. In this episode, Nicole joins me to have a conversation about her experience with racism and share how having a supportive family, as well as a strong sense of who she wanted to be, helped her accomplish her dreams. You can find show notes and more information by clicking here: https://katrinaubellmd.com/conversations-about-race-2   Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

As you are probably aware, there is currently a lot of discussion about race and racism within America. With all of this going on, I wanted to find a way to use this platform to further this movement. So this week, I will be sharing conversations I am having with black physician women about where racism is showing up within their lives. You can find show notes and more information by clicking here: https://katrinaubellmd.com/conversations-about-race-1 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

This is the second part of my interview with certified life coach Krista St-Germain. After the tragic death of her husband, Krista got into coaching to help other widowed mothers navigate the next chapter of their lives, and she joins me again today to continue our conversation on grief and dive into how to move forward after loss. You can find show notes and more information by clicking here: http://katrinaubellmd.com/177Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I am so excited to have today’s guest with me! Krista St-Germain is a certified life coach who was catapulted into coaching after the tragic death of her husband and now coaches widowed mothers on how to navigate through the next chapter of their lives. Krista joins me today to share her wisdom on grief, loss, and forgiveness, and she has so much to offer to anybody who has experienced grief of any kind. You can find show notes and more information by clicking here: http://katrinaubellmd.com/176Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today I’m talking about how we sometimes give ourselves a pass when it comes to eating healthy and maintaining a mindset that serves us. During the current pandemic, you may be feeling like it’s okay to eat unhealthily, drink more alcohol, and stop exercising, but it will only serve to set you back—not only with your weight goals, but also with your mindset. You can find show notes and more information by clicking here: http://katrinaubellmd.com/175Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

It’s easy for us to sometimes throw the baby out with the bathwater when it comes to weight loss and give up on any form of diet or exercise when our lives are in upheaval. But today I’m talking about specific tools that you can apply to your life right now to help you with your weight loss goals, whether you’re on the front lines, at home with no patients, or somewhere in between. You can find show notes and more information by clicking here: http://katrinaubellmd.com/174Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Have you been feeling like your world has been turned upside-down? Or like you’re completely out of control and not sure how to turn it around? We’re nearing two months into the pandemic, and while some of us may be finally hitting our stride with the new work and life circumstance, many of us are feeling like we have lost agency over ourselves and our lives. You can find show notes and more information by clicking here: http://katrinaubellmd.com/173Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Are you feeling emotionally or physically exhausted after a day at work? Or maybe you’re feeling apathetic toward your patients, your loved ones, or even yourself. If this describes you, then you may be experiencing something called compassion fatigue. You can find show notes and more information by clicking here: http://katrinaubellmd.com/172Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

What if this pandemic isn’t over soon? What if this is our new normal? What if my life ends up ruined after this is over? If you’ve had these kinds of “what if?” thoughts running through your head lately, I made this episode just for you. You can find show notes and more information by clicking here: https://katrinaubellmd.com/171  Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

You don’t have to look very far to see the signs of gratitude for healthcare workers. All around us people are showing their appreciation for those on the front lines, and for some of us, that appreciation may feel uncomfortable. If someone calls you a hero, does it make you feel appreciated, or does it make you recoil? How your brain interprets what people say is the deciding factor on how you feel about it, so if the “hero” title doesn’t resonate with you, it’s likely because you don’t believe in your worth. So today, I want to challenge you to let this situation give you insight into how you really feel about yourself. It may be showing you where there is still some inner work to be done, and where you can focus to improve your mindset and experience. You can find show notes and more information by clicking here: https://katrinaubellmd.com/170Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Are you feeling like you are living in a constant state of adrenaline during the current COVID-19 pandemic? If so, this episode is for you because I’m discussing the difference between emergencies and non-emergencies and why the current pandemic is not an emergency on an intellectual or surface level.  You can find show notes and more information by clicking here: https://katrinaubellmd.com/169Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Are you feeling overwhelmed and unsafe during the current COVID-19 pandemic? Are you unsure how to navigate the challenges in front of you and finding yourself turning to unhealthy habits to cope? If you said yes to either of these questions, this episode is for you because I will discuss how to work through these difficult times while also making sure you feel supported and cared for. You can find show notes and more information by clicking here: https://katrinaubellmd.com/168 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

In this final episode of my bonus mini-series to help you through the current pandemic, I want to answer your questions around providing value if you are not working on the front lines. Many of you are feeling overwhelmed as your children require home-schooling, or you have a compromised immune system and can not physically go to work, so today I want to help you find solutions for these massive changes that we are all currently facing. You can find show notes and more information by clicking here: https://bit.ly/2QVjd7x Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I know so many of you are struggling with this pandemic, and I want to be able to help you get through these tough times. Many of you are experiencing guilt and worry around working in health care while COVID-19 is spreading, so in this episode of my bonus series, I am going to be focusing on your anxieties and uncertainties. You can find show notes and more information by clicking here: https://bit.ly/33K3T2K Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

If you are working in the front lines of health care during these crazy and trying times, you may be a little unsure how to navigate your way through everything. And with changing protocols every day, many of you may be feeling mentally and physically exhausted. That's why I've decided to create this three-part bonus series to answer your questions regarding your current struggles and how to face reality during this pandemic. You can find show notes and more information by clicking here: https://bit.ly/2Jm4BKd Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Are you feeling extra stressed from the volatility and fear in the world right now, and wondering how to manage your stress without resorting to using food as the solution? Are you trying to juggle your own mindset while also easing the concerns of your family, friends, and patients? If any of this sounds familiar, this episode is for you because I'm discussing how to maintain some normalcy in your life, reduce your urge to look for a solution in food and alcohol, and how to best keep yourself healthy—both in body and mind. You can find show notes and more information by clicking here: https://katrinaubellmd.com/167Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Do you have patients coming to you scared and worried about the new COVID-19 virus? Are you unsure of how to ease their fears—and whether you even should? If this sounds familiar, then this episode is for you because I discuss how you can talk to your patients and offer them reassurance while also validating their concerns. You can find show notes and more information by clicking here: www.katrinaubellmd.com/166Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

At what point should you stop trying to lose weight? This may seem like a strange question coming from a weight loss program but it is such an important topic to discuss and understand. In this episode, I will be guiding you through the process of understanding who you are outside of weight loss and how to know when it’s time to stop or take a break from your weight loss journey. You can find show notes and more information by clicking here: www.katrinaubellmd.com/165Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

How can you mesh your beliefs with the coaching plans that I teach here? Religion can bring positivity, a lack of resistance and hope to your life. So today I want to discuss an important topic; religion and share how coaching has religious undertones to it, even if the people coaching are not religious themselves. You can find show notes and more information by clicking here: https://katrinaubellmd.com/164 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Do you wish for freedom around food so you just don’t have to think about it anymore? Wouldn’t it be great to get to a place where we don’t have to use a specific tool or points to be able to function in the world? If you've felt this way, then this is the episode for you because I will be sharing how you can use innovation to help you to stay on track in a healthy and natural way—and with less hassle and less stress. You can find show notes and more information by clicking here: www.katrinaubellmd.com/163Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today, I will share with you why you should take some time to contemplate admiration. I realized that as a child, it was common for me to admire actors, Olympians, and other high achievers. Even as a medical student, I would admire residents and attendings, and would look up to how easily they did this or that thing. And then eventually I started seeing them as humans, just like myself, and I started wondering what I could gain from revisiting admiration. You can find show notes and more information by clicking here: www.katrinaubellmd.com/162Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today I’m going to share with you why you are not following your eating plan—even if you are goal-oriented and usually meet or exceed every single deadline. For the longest time in my own personal weight loss journey, I tried to build better systems, like organizing my recipes, improving my grocery shopping, and even having our nanny cook our dinners. Eventually, I realized that I couldn’t action my way out of my overeating problem because something deeper was going on. You can find show notes and more information by clicking here: www.katrinaubellmd.com/161Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Lately, I’ve been working on writing my book and have chosen to get up at 4:30 every morning to write. This has gotten me thinking about my commitment, my hard why, and how it all applies to your weight loss journey. So today I will share with you what it takes to really get started on your goals, especially when it comes to losing weight. You can find show notes and more information by clicking here: www.katrinaubellmd.com/160Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today, I’m going to share with you a new perspective on how to think about overeating. For years, women have been shamed for being overweight—and conversely taught that we should be able to overeat. I believe that when we as women don’t lose weight because we are afraid or think that we can’t do it, we are not only holding ourselves back, but we are also holding other women back. You can find show notes and more information by clicking here: www.katrinaubellmd.com/159Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Ryan Inman is listed as one of the top 100 financial advisors in the United States, and he works exclusively with physicians to offer unbiased and quality financial advice. The founder of Physician Wealth Services, a family-owned, fee-only financial planning firm, Ryan joins the show today to share the questions you should be asking your financial advisor. You can find show notes and more information by clicking here: https://katrinaubellmd.com/158 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Holding space is a term that is becoming more and more popular, and yet many people still may not understand exactly what it is. But it’s such an important tool that will bring you a more positive weight loss experience over time, so today I will be explaining what it means (from multiple perspectives) and how it applies to you and your weight loss journey. You can find show notes and more information by clicking here: https://katrinaubellmd.com/157Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

What does it take to lose weight and keep it off? Throughout my own weight loss and maintenance journey, I went from decades of not being able to stay where I wanted to be to finally finding a good, healthy place. The answer I found is a common theme that runs between my story and other weight loss success stories, and today I want to share it with you. You can find show notes and more information by clicking here: https://katrinaubellmd.com/156Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Binge eating is something I haven’t really dug into yet on this podcast, so I’m really excited to share an inspiring and informative conversation with Megan Schenke, MD that deals with this topic. Many people say they binge and it is a commonly used term, but it’s important to understand the difference between bingeing and overeating. In this episode, Megan shares her life-long journey battling bingeing and an unhealthy mindset around food and exercise. You can find show notes and more information by clicking here: https://katrinaubellmd.com/155Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

We all want to start the new year out on the right foot, but it can be challenging to actually put your good intentions into action. So in this episode, we are going to talk about some things that will help you to enter into 2020 in a really great place. I will also be looking back on the last decade of my own lessons, trials, and triumphs. You can find show notes and more information by clicking here: https://katrinaubellmd.com/154 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today I'm back with another success story! OBGYN and obesity specialist, Andrea Moore, joins me on the show today to share her weight loss journey and how she actually found something that made a difference after years of struggling with her weight. You can find show notes and more information by clicking here: https://katrinaubellmd.com/153Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today I want to address a question I recently received from a client. She came to me and said, “I miss my friend Food. What do I do now?” I think many MDs can relate to this sentiment, so in this episode, I will share how to be your own friend and stop relying on food. You can find show notes and more information by clicking here: https://katrinaubellmd.com/152 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

As an ER physician who truly despised her practice, Shannon Weinstein found a way to fall back in love with her work and beat her issues around food. So today, she's here to share her story, from growing up overweight to the many ups and downs during her weight loss journey. You can find show notes and more information by clicking here: https://katrinaubellmd.com/151Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Have you ever felt stuck? So often, we think we are destined to be a certain way forever, but that is not reality. And while we may not have a fairy godmother to save us, there are some parallels between the Cinderella story and weight loss that I'm going to share with you today. You can find show notes and more information by clicking here: https://katrinaubellmd.com/150 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today I am excited to chat with one of my earliest clients who has stuck it out like no one else. Summer Merritt, MD, has really stayed committed to herself and worked on some major issues that caused her weight struggle, and she's now reaping the benefits of her perseverance. She has a lot to share that will inspire others to push through their own issues with food and weight loss, as well. You can find show notes and more information by clicking here: https://katrinaubellmd.com/149Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Many of my clients struggle with self-sabotage, typically in the form of going against their eating plans or failing to plan at all. So today, I’m going to dig into the various reasons we don’t lose weight despite our intentions to do so and the reasoning we use to keep ourselves stuck. You can find show notes and more information by clicking here: https://katrinaubellmd.com/148 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today I am so excited to share an amazing conversation with my client, Neethi Patel. Neethi developed eating problems as she was growing up, and after losing all the weight several years ago, she was hit by a car and forced to start all over again. In this episode, she shares her experience with weight gain, as well as what finally changed for her and made her decide to do something about the weight. You can find show notes and more information by clicking here: https://katrinaubellmd.com/147 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

One of the things I regularly see my clients resist and express difficulty with is thought work. They often think it doesn’t make a big difference or that writing it down isn't necessary, but this couldn't be further from the truth. Not taking the time to do thought work will significantly affect your happiness and freedom in the long term, so today I'm going to discuss how to overcome these feelings before they sabotage your weight loss. You can find show notes and more information by clicking here: https://katrinaubellmd.com/146Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I recently reached out to my clients to see who might have some great insight and successes to share on the show, and I was delighted by the incredible stories I heard. In this episode, I will be sharing one of those stories with you as I talk to Brenda Burns, an emergency room physician based in Canada. She joins me today to talk about how she decided to show up for herself and exactly how she made a huge and sustainable change in her life. You can find show notes and more information by clicking here: https://katrinaubellmd.com/145Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

There are common issues physicians face that often make them struggle with loving their jobs. So today I'm going to share some important facts on the medical field and why it’s so important to think about what you do in a different way. My goal is to help you understand the role your job has in your life and help put things into perspective before you get to the place where you're thinking of quitting. You can find show notes and more information by clicking here: https://katrinaubellmd.com/144Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

What is your most important job? How does it make you feel? Today I will discuss how your beliefs in this area can create a lot of frustration—and actually make you perform worse in that role—as well as what you can do to get your thought patterns back on track. You can find show notes and more information by clicking here: https://katrinaubellmd.com/143Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Have you ever heard of Special Snowflake Syndrome? It's something that afflicts many of us and keeps us from making progress toward our goals—including weight loss. So today, I will break down what it is, why it affects so many of us, and how to beat it. You can find show notes and more information by clicking here: https://katrinaubellmd.com/142Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

If you’re still struggling with permanent weight loss—even after many victories and areas of progress—this episode is for you. I’m seeing this surface more and more with my clients, so I wanted to discuss it with you on the podcast and share what's really going on: issues with self-worth. Self-worth is one of the core principles of permanent weight loss, and whether you think you have a problem in this area or not, it is an incredibly important topic to explore. These kinds of issues don’t always look like what we think, and today I will help you navigate them, understand what triggers them, and figure out how to deal with them in a healthy way. You can find show notes and more information by clicking here: https://katrinaubellmd.com/141Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

The thought of having a food journal can be uncomfortable, and it's something people tend to resist for all kinds of reasons. (I have resisted it myself in the past, so I get it!) But trust me, food journaling is 100% worth it, and today I'm going to explain how to simplify the process so you can track what you put in your body in an easy, loving, and supportive way. You can find show notes and more information by clicking here: https://katrinaubellmd.com/140Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

It’s time that we have a little heart to heart moment about something that comes up all the time for my clients: negative reviews. Getting a negative review really throws a lot of us off and often starts a downward spiral of negative thoughts and eating. It's a topic that is so important in our field, so today I'm going to break down what reviews really mean and what it takes to create a raving fan. You can find show notes and more information by clicking here: https://katrinaubellmd.com/139Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Self-care is an important topic that I have realized a lot of people are confused about or struggling to understand. So today I’m going to break down what self-care really is and why we all need to fit it into our lives in a practical and non-destructive way. You can find show notes and more information by clicking here: https://katrinaubellmd.com/138Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I know having a hopeful attitude typically seems like a good thing, but today I’m going to explain why hope is not enough to attain lasting weight loss. Some of my clients have tried to approach losing weight with an air of passivity and uncertainty, and it just doesn't work. While you may not know all the answers or have the exact outcome nailed down, part of weight loss does require certainty. In this episode, I will share how to set yourself up to succeed with certainty and build a doubt-free mindset—in yourself and in the process. You'll learn how passive hope really is and how to apply the thought model to it in order to achieve the weight loss results you want. You can find show notes and more information by clicking here: https://katrinaubellmd.com/137Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I've had a good number of clients ask me if they can stop trying to lose weight a few pounds shy of reaching their BMI range goal. Some worry they'll be too thin, while others say they're okay with the progress they've made up to that point. But here's the thing: this journey isn't just about losing “enough” weight; it's about getting to the right place health-wise and making sure you've done the thought work required to keep the weight off long-term. You can find show notes and more information by clicking here: https://katrinaubellmd.com/136Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I get plenty of emails with questions from listeners asking either how to get started losing weight or why the methods they are using aren't working. And when I read these emails, I get to see not only what you all are thinking about and focusing on, but also how I can help. So today, I’m going to unpack common thought processes that are hindering your weight loss. You can find show notes and more information by clicking here: https://katrinaubellmd.com/135Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

We all think we will be happier at goal weight, right? Even if someone has massive issues in their life, we still tend to think their life is better if they don't struggle with their weight. Today I will be unpacking these thoughts that many of us have and talking about whether life really is better at goal weight. You can find show notes and more information by clicking here: https://katrinaubellmd.com/134Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Many people tell me they want to lose weight but cannot find the motivation to do so. If this sounds familiar, be sure to listen in today as I share a different way to motivate yourself when nothing seems to be working. You can find show notes and more information by clicking here: https://katrinaubellmd.com/133Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Many of you have not only come to me to ask about what and how you should be eating, but have also shown interest in the data behind weight loss. The problem is that the science is constantly changing. So today, I’ll be addressing all the ways to eat and how to decipher what really works for you. You can find show notes and more information by clicking here: https://katrinaubellmd.com/132Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Imagination isn’t just for children or people in creative industries. It's something that can actually be useful for all of us, even when it comes to losing weight. In this episode, I’m excited to take a bit of a fun turn on using your mind in your favor and share how you can use your imagination to help you on your weight loss journey. You can find show notes and more information by clicking here: https://katrinaubellmd.com/131Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I've mentioned before that our brains have a negativity bias that shows us all the possible things that can go wrong, and as physicians, we are even trained to strengthen our negativity bias in order to properly treat potential issues and problems. But did you know that this bias can actually be used to your advantage when it comes to weight loss? You can find show notes and more information by clicking here: https://katrinaubellmd.com/130Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Many of the women I coach think that their marriage is a big part of the reason they struggle with their weight. When your spouse is seemingly sabotaging your eating or not helping you stay on track, it can really be hard to keep your focus, so this episode is all about how to separate your progress from your significant other's actions. All it takes is getting your thoughts in the right place so that you can find success no matter who or what is around you. You can find show notes and more information by clicking here: https://katrinaubellmd.com/129Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Many of the women I work with worry a lot about hunger even before beginning their weight loss journeys, and it can be crippling. If hunger is a battle for you or you have anxiety or fear of being hungry, then this episode is one you don't want to miss. I’m here to explain what hunger really is and how to change your thinking about it so that you can have a more positive emotional connection and a better understanding of what's really going on. You can find show notes and more information by clicking here: https://katrinaubellmd.com/128Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

The weight loss overconfidence spinout is something I’m very familiar with, both from my own weight loss journey and those of my clients. It often creeps up on you until you find yourself way off track and frustrated, so today I will help you identify a potential spinout before you get there and prepare for it so you can get yourself back to where you need to be. You can find show notes and more information by clicking here: https://katrinaubellmd.com/127Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Sometimes my clients will lose weight and figure out how to maintain where they are, but they often want to know how to maintain a lower weight. So today, I’ll be discussing what it means to find a weight that is sustainable, as well as how this relates to the way you lose weight initially. In order to achieve long-term results, it’s important to pay attention to how you lose weight. I'll share an analogy to help you visualize why the way you lose weight is so important and explain what it takes to achieve long-lasting results. Listen in to learn how to shed pounds in a sustainable way so that you can get your mind around keeping the weight off for good. You can find show notes and more information by clicking here: https://katrinaubellmd.com/126 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Have you ever found yourself feeling discouraged because you're doing everything right but weight loss is still so difficult sometimes? Today's episode is all about what to do during those times when weight loss is just really, really hard. I’ll talk about our primitive brain that likes to take over and steer you wrong, as well as what you can do to get back on track. You can find show notes and more information by clicking here: https://katrinaubellmd.com/125  Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

So many times I witness my clients starting off with significant successes and then grinding to a halt or even backtracking due to self-sabotage. If you have ever experienced this, you may be thinking that you just don’t have control over yourself or that this success-to-sabotage cycle is part of who you are, but that is just not true. In this episode, I’ll explain what’s happening, why it happens, and why it’s actually simple to fix. You can find show notes and more information by clicking here: https://katrinaubellmd.com/124 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Have you ever wondered why you can’t commit to the changes you know you need to make to achieve your goals? Why do some people identify a problem in their life and work to improve it and others do not? Today’s episode is about the five stages to finally feeling open to beating whatever issue you've been working to overcome. You can find show notes and more information by clicking here: https://katrinaubellmd.com/123  Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Have you ever felt overwhelmed by how little time you have in a day? Do you find yourself reacting negatively when people request more of your time because you feel as though you have nothing left to give? In today's episode, I'll be talking about time scarcity and how we can improve the way we manage our minds around time in order to get twice as much done in a day. You can find show notes and more information by clicking here: https://katrinaubellmd.com/122 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Have you ever felt let down when your family or friends haven’t acknowledged a recent physical change of yours? Whether it be weight loss or a haircut, it can be frustrating and disheartening when the people closest to you don’t notice your new appearance or achievement. In today’s episode, I am discussing validity and how to use the thought model to find validation within yourself. You can find show notes and more information by clicking here: https://katrinaubellmd.com/121 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today I am talking about the idea of teaching our children—or anybody in our lives—the techniques and thought work we have learned. Whether you have children or not, this episode is an important one as I touch on how to take responsibility for your thoughts and why you should not let others affect your emotions. You can find show notes and more information by clicking here: https://katrinaubellmd.com/120 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Have you ever had negative thoughts, such as “nothing ever goes right in my life” or “nobody struggles with weight the way I do"? These types of absolutes, when repeated enough, become what we believe to be true. And once we establish these views, we embrace information that confirms our beliefs, while ignoring or rejecting information that casts doubt on it—a tendency known as confirmation bias. You can find show notes and more information by clicking here: https://katrinaubellmd.com/119 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

So often we get caught up in what is right and wrong, thinking it is simply black and white. We have a tendency to get very judgemental when someone challenges our thoughts and beliefs without taking into account what they may be thinking about the specific situation. In this episode, I'm discussing how we perceive morals, beliefs and core values. You can find show notes and more information by clicking here: https://katrinaubellmd.com/118 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Have you ever felt like something I've discussed on this show didn't apply to you or your life? If so, then this is the episode for you. Today, I'll explain how whatever I am teaching in any specific episode can be applied to your life in some way, and how assuming a certain topic is inapplicable to you can close your mind off to staying focused, paying attention and absorbing the information. You can find show notes and more information by clicking here: https://katrinaubellmd.com/117  Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

What defines if we are successful or if we are making progress toward our ultimate goals? Frequently, I have clients come to me disheartened about only making a little progress on the scales—without taking into account the drastic positive changes they have made mentally. In this episode, I talk about how our thoughts can aid us with gradual improvement and the small steps we can take to ensure our minds don’t get the better of us. You can find show notes and more information by clicking here: https://katrinaubellmd.com/116 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Have you ever reacted negatively to a situation, only to find yourself regretting your response later on? Our natural emotional responses can be confusing sometimes, and may make us react to things quickly and without thinking about the consequences. Today I'll teach you to recognize the invitation to pause while you decide, intentionally, how you are going to respond. You can find show notes and more information by clicking here: www.katrinaubellmd.com/115 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Throughout my career, I have seen people not only getting stuck in indulgent emotions, but also allowing themselves to stay stuck. Sometimes the discomfort of being stuck can actually be more comfortable than moving forward. But did you know that discomfort and uncertainty actually play a huge role in “helping” us find success? In this episode, I'll go over how these two things can bring good into our lives, as well as how to properly appreciate them. You will hear examples of situations where certainty is not what we think it is and the truth about how much control you have over your success. You can find show notes and more information by clicking here: www.katrinaubellmd.com/114Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today I'm joined by one of my favorite clients who is amazing at baring her soul and sharing her story in a way that is helpful for others. Melissa Parsons lost 50 pounds while working with me in one of my groups, and she's here to share her story of going through the weight loss journey and her experience with plastic surgery. You can find show notes and more information by clicking here: www.katrinaubellmd.com/113Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Being involved in a lawsuit is not only stressful, but also isolating. Sometimes it can feel as though you’re the only one going through something like this, but it's important to know that you're not alone. In this episode, I’ll discuss what it's like to be sued, why it can be such a hard process for doctors, and how to take action so that you can handle it in the best possible way. You can find show notes and more information by clicking here: www.katrinaubellmd.com/112Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Anyone who is dealing with a tough situation or going through tough times can definitely benefit from this episode. Keeping it together is a subject that I was inspired to talk about due to a question from one of my listeners. I’ll be going over how to go through intense emotions regularly without getting drained, depressed or overwhelmed. You can find show notes and more information by clicking here: www.katrinaubellmd.com/111Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I have a bunch of new questions from you guys that I’ll be answering in this episode. There are quite a few important topics that will be addressed, from night eating to PMS eating, and you can learn a lot to better understand these situations. We often interpret certain signals from our body to mean we need food, but much of the time these signals are actually telling us something else. You can find show notes and more information by clicking here: www.katrinaubellmd.com/110Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Many of you think that my work as a life coach means I don’t experience common struggles like everyone else. But the truth is that knowing how to help other people is easier than knowing how to help myself. Sometimes it's hard for me to follow my own advice, so today I’ll share my struggles with frustration – particularly the frustration of dealing with two puppies. You can find show notes and more information by clicking here: www.katrinaubellmd.com/109Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

If you have ever been in a place where you think everything is going terribly and that you are not okay, this episode is for you. While decluttering my house this weekend, I found an old sheet of questions to ask when you’re not feeling okay, and I wanted to share this tool with you. I will also share my thoughts on each of these steps, as well as specific ideas and examples of how these can work to break through this rough time. You can find show notes and more information by clicking here: www.katrinaubellmd.com/108Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

We all know it’s important to continue learning and growing throughout our lives, but sometimes it’s also important to reflect on the knowledge we’ve gained. So today, I want to talk to you about the major lessons I learned in 2018. I did an episode like this last year, and I thought it would be a good tradition to keep going, especially because 2018 was such a meaningful time of growth for me. In this episode, I’ll share insights that have helped me reduce stress and increase positive emotions and contentment in my life. Listen in to hear the root cause of every problem we have, why we all need to become familiar with uncomfortable feelings, and more. You can find show notes and more information by clicking here: www.katrinaubellmd.com/107 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

So many of us procrastinate, and often we carry shame or embarrassment about it. But the truth is that if you remove yourself from the negative perception of procrastination, you can discover the opportunity for growth that lies within this struggle. By remembering your purpose and re-evaluating your task, you can actually find a better way to do it—or you may find that you don’t need to be doing it at all. You can find show notes and more information by clicking here: www.katrinaubellmd.com/106Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

It’s time for another Q&A session! You guys have some great questions that I’m excited to address to help you identify the drama we create around eating and how we often strip ourselves of power when it comes to dieting. I’ll explain how to pinpoint your dependencies and achieve that "impossible" weight loss. You can find show notes and more information by clicking here: www.katrinaubellmd.com/105Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today I have a very special guest on the podcast to share her inspiring success story. Dr. Emily Kroening is a family physician who specializes in high-risk obstetrics, and she also happens to be one of my clients who recently lost over 100 lbs. She's here to talk about how her job and a lack of control got her to a difficult place in life and what finally made her decide it was time to make a change. You can find show notes and more information by clicking here: www.katrinaubellmd.com/104Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

If you’re waking up this new year thinking it’s time to make a change, then this is the episode for you. Today I'm talking about taking action and why we have trouble doing what we want to do—and what we know we should be doing. Whether you're having trouble following an eating plan, getting yourself to the gym regularly, or being more efficient at work, I’ll explain why this happens and what you can do stay on track this year and for years to come. You can find show notes and more information by clicking here: www.katrinaubellmd.com/103Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

We use the word burnout a lot, yet we often don’t understand what true burnout is. Sara Dill, a dermatologist and coach, joins me on the show to help us understand that burnout is more than just needing more sleep or a weekend off. She specializes in physician burnout and has been able to beat it herself while teaching others how to take control of it themselves. You can find show notes and more information by clicking here: www.katrinaubellmd.com/102Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Do you believe that your successes or accomplishments in life are simply due to luck? Do you worry that you’ll be found out or exposed as a fraud? Are you anxious someone might figure out you don’t know what you’re doing? Imposter syndrome is something many of you have prompted me to discuss, and I know it’s something most of us deal with at some point in life. It’s so important to understand why this comes up and how we can combat it when it does. You can find show notes and more information by clicking here: www.katrinaubellmd.com/101Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I am so excited to have my coaching mentor, Brooke Castillo, with me today! A Master Certified life coach, weight coach, and coach instructor, Brooke not only walked me through my personal weight loss journey, but she also trained me to become a life coach at The Life Coach School. She has completely changed my life, and she joins the show to share the model that turned things around for me and so many others. We cover both basic and high-level concepts, and Brooke gives us some insight into her own journey, as well as the important shift in perspective that changed everything for her. Listen in as we talk about improving your mindset, combating negativity, and the mentality we all have to achieve before we can lose weight. You can find show notes and more information by clicking here: www.katrinaubellmd.com/100 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today I want to talk about how we define what is beautiful. With all the ad images we see depicting looks that are often impossible for anyone to achieve without Photoshop, it’s easy to start comparing ourselves to an ideal that we can’t reach. And that often turns into a negative self-concept, even if we don’t always realize it consciously. This is something that a lot of us struggle with, and something I’m still working to overcome myself. So in this episode, I’m going to share some of the work I’ve been doing to improve how I feel about myself and my body shape, as well as how I recognized that I needed to work on this in the first place. I’ll also go through what you can do to figure out how this might be playing out in your own life and give you the tools to help you redefine beauty and learn to love yourself as you are. You can find show notes and more information by clicking here: www.katrinaubellmd.com/99 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Fun can be elusive especially as we get older and the seriousness of adulthood presses in on us. The pressure to have fun often even kills fun itself and we forget what it means to have fun and create fun in your day-to-day-life in a realistic way. In this episode I’ll go over how we are able to actually create fun in our everyday lives – even in the most mundane times – and improve our lives drastically by doing so. You can find show notes and more information by clicking here: www.katrinaubellmd.com/98Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

On air coaching is back and this time I’ll be chatting with Mary about the stress eating she does during and after work. Many people struggle with staying disciplined at work and have found that the temptation and stress from work truly negatively effects their health. We will dig deeper than work and stress and find out what is actually going on with her eating habits and it develop a plan of action to move forward. You can find show notes and more information by clicking here: www.katrinaubellmd.com/97Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Most of us want to exist and operate in our comfort zone – especially as we grow older. The problem with our comfort zone is that, if we let ourselves stick to it too long, we regress and our growth is stunted. We often do this without even knowing it so I have a few tools and tips on how to regularly push your comfort zone in a way that will keep you growing and living your life to the fullest. You can find show notes and more information by clicking here: www.katrinaubellmd.com/96Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

We hate feeling restricted or deprived and that is a huge reason why many of us have so much trouble losing weight. In this episode I’ll be helping you understand a little better how restriction and deprivation are really just feelings that you can have control over. When you understand where they come from and how they are triggered, you have the power to lose weight without feeling deprived. You can find show notes and more information by clicking here: www.katrinaubellmd.com/95Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I have another awesome on-air coaching call to share with you this episode. Nina and I discuss how she went from a disciplined eater to feeling out of control with bad eating habits and feeling overweight and unconfident. We get to the root of her struggle with sugar and indulging while unpacking and evaluating her thoughts that get in the way of her progress. You can find show notes and more information by clicking here: www.katrinaubellmd.com/94Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I’m back to answer more of your questions! Today I’ll be talking about some food-related things you guys have had concerns about, as well as a little bit more about time management and organization. You'll hear my recommendations for meal times, advice for staying organized, and more. And don't forget: If you have questions, I want to hear them! It's as simple as sending me a quick email. I love doing Q & A sessions, and I'm so excited to share today's episode with you. I hope you enjoy it!  You can find show notes and more information by clicking here: www.katrinaubellmd.com/93 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today I’m answering more of your questions! I absolutely love hearing from listeners, and it has been far too long since my last Q & A podcast, so I’m so excited to dive into addressing your concerns. In this episode, I talk about how to identify the root cause of negative feelings surrounding neutral facts, why so many people overeat to avoid dealing with emotions, and my advice for taking back control and facing your emotions head-on. Listen in to hear it all now! You can find show notes and more information by clicking here: www.katrinaubellmd.com/92 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I’m so excited to introduce you all to my husband, Matt Ubell who I’ll be interviewing in this episode. He has a unique way of thinking about things and I find it so interesting to pick his brain to better understand how he works so well and makes his work experience so positive. From tips on efficiency and building systems to not allowing the brian to create drama out of small things, he has some helpful insight to share. You can find show notes and more information by clicking here: www.katrinaubellmd.com/91Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

We can be so on-top of everything in life but somehow the diet and health aspects of our life are falling between the cracks. I’ll be doing a coaching session with Charlotte from Singapore in this podcast. We’ll discuss what causes her to lose control around food and why much of her eating is not really conscious. The vicious cycle of justifying bad eating is so tricky so we will find what’s going on behind the scenes and solutions that will help create better eating habits. You can find show notes and more information by clicking here: www.katrinaubellmd.com/90Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

We’ve all been distracted, right? It’s so easy sometimes to let outside influences pull us away from something we should be doing. But what about the times we’re distracting ourselves and don’t even know it? Sometimes a task may seem really important, but it’s actually just a way of buffering or neutralizing negative emotions. So today, I’m going to tackle this topic and explain why we distract ourselves, how to recognize when this is happening, and how to get to the root cause of the issue in order to get yourself back on track. You can find show notes and more information by clicking here: www.katrinaubellmd.com/89 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

As physicians we often fall into leadership positions that involve some tricky dynamics that we didn’t necessarily go to school for. I’ll be chatting with Kris Plachy about this and getting her best advice on how to set yourself up for success when these positions come along. She discusses the difference between management and leadership while emphasizing the importance of purposeful communication and setting expectations. You can find show notes and more information by clicking here: www.katrinaubellmd.com/88Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

What determines whether a decision is good or bad? If you’re like many people out there, you might evaluate your choices based on whether you thought the final outcome was positive or negative, but what if I told you that way of assessing things can actually lead to problems? I’ve been doing a considerable amount of self-coaching recently for my master coach training program, and in the process of doing that, I have come to realize that there is a much healthier way to think about decisions. This realization was key for me in regards to lingering thoughts I had about past choices of mine that were creating some pain for me, and today, I want to share it with you. Listen in to hear how reframing the way we view decisions can help heal emotional pain and empower us to make better decisions moving forward. You can find show notes and more information by clicking here: www.katrinaubellmd.com/87 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Sugar is well known as a highly addictive substance and our relationship with it can be pretty messed up. Melissa jumps on a coaching call with me in this episode to understand her relationship with sugar better and truly find a solution to her yoyo style eating habits. We walk through her thoughts and figure out how they affect her eating and find ways to get her eating back in check. You can find show notes and more information by clicking here: www.katrinaubellmd.com/86Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Do you set your sails with intention? Or do you wait for the wind to blow you where you need to go? This episode is all about focusing on what you are becoming and taking charge of your personal development and your future. I am going to share why many of us lack the intentionality regarding our future and how to make sure you get back on track and head where you need to go. You can find show notes and more information by clicking here: www.katrinaubellmd.com/85Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I grew up as a first generation American and I have realized over time that there are some seriously valuable traits that my parents passed down to me or displayed for me. Knowing that many others have immigrants in their family that have displayed similar traits, I’m going to discuss these valuable characteristics and how we can lead a successful life based on them. In this episode I’ll talk about the good and the bad ways that immigrant mindsets affect us and how to understand it better. You can find show notes and more information by clicking here: www.katrinaubellmd.com/84Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

In another on-air coaching call, I’ll be talking with Lisa who is puzzled when it comes to applying the model to eating something she really wants to eat. We discuss the thoughts involved and the importance of recognizing that desire before making an effective change in your habits. I’ll share some tips on how to reduce your desire and make it easier over time as well as how to achieve self-accountability through integrity with yourself. You can find show notes and more information by clicking here: www.katrinaubellmd.com/83Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

One of my absolute favorite topics is decluttering and I’m really excited to bring Shira Gill, a professional organizer and life coach, on the show today. I have worked with her in the past and she really has a great way of coaching people through the decluttering and organizing process in a way that is sustainable. We discuss everything from over-consumption to the biggest mistakes people make when they start trying to organize.   You can find show notes and more information by clicking here: www.katrinaubellmd.com/82Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

So many physicians can relate to the feeling that you’re always busy and tired. I tackle this important topic on another on-air free coaching session with Nikki, who is struggling with fatigue and wanting to get past this. We go over the thoughts and I explain how what she’s thinking is influencing how she’s feeling. It’s important to know that the more you think something, you actually create that reality for yourself. You can find show notes and more information by clicking here: www.katrinaubellmd.com/81Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I’m so excited to have Dr. Celeste Holbrook on the show today because she is a sexologist with a PhD and married to a physician. Not only can she relate closely to many of the issues we go through when it comes to sex life, she has made a career out of helping people understand sex, attraction and intimacy better. She addresses the question, “How often should couples have sex?” and discusses attraction, reconnecting, exhaustion and resentment. You don’t want to miss this. You can find show notes and more information by clicking here: www.katrinaubellmd.com/80Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

When it comes to the coaching process, many people don’t know how that works or what goes into it. I’m doing something a little different this episode and having a coaching session on the show with Erica. This busy physician and mom opens up to me about her thoughts and what has been holding her back so that I can walk her through the process of addressing the true issues. You can find show notes and more information by clicking here: www.katrinaubellmd.com/79Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

When Oprah asked her audience members what they wanted for their lives, the common answers revolved around ‘just being happy’ but most people didn’t even know what that looked like. In this episode I expose the common misconception that we are pursuing happiness. I dig into this idea and why it is actually causing us to be less happy and then I show how you can tap into what makes you happy now and how to expand upon that. You can find show notes and more information by clicking here: www.katrinaubellmd.com/78Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Accountability is a major topic within my coaching groups but I realized that there’s a way we tend to see accountability wrong. I’m going to share how I realized that true accountability doesn’t need to involve someone else. When we realize how accountability really works, it’s much easier to understand why certain methods may not have been working as well as you had hoped. You can find show notes and more information by clicking here: www.katrinaubellmd.com/77Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Have you noticed that there’s a huge amount of people (maybe including you) that are constantly battling with weight loss? The weight loss journey is commonly an on-going battle but it doesn’t need to be at all. I have come up with a great way to visualize and re-think why this happens and why things never seem to end for many people. You can find show notes and more information by clicking here: www.katrinaubellmd.com/76Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today I want to share a special interview with one of my amazing clients who has such a great story that I couldn’t wait to have her on the podcast. After gaining a considerable amount of weight during residency, Jill Larson spent her entire 30s dealing with trying to lose that weight before deciding to sign up for my group. She was so dedicated and committed that I knew she would get great results, and now she's lost over 100 pounds—without surgery! She's truly an inspiration, but what’s especially great about this interview is what Jill shares about continuing to lose weight after finishing with our group. It shows that once you do the work and learn to coach yourself, you can continue applying what you’ve learned and continue getting amazing results. Listen in to hear Jill's inspiring story, as well as her advice for anyone hoping to lose a significant amount of weight. You can find show notes and more information by clicking here: www.katrinaubellmd.com/75 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today I want to share something special that I hope will mean as much to you as it does to me. Recently I was at my son’s school book fair, and I came across a book called Dear Girl. While this book is aimed at young girls, it applies to our adult lives in such a powerful way that I just had to share it with you. It’s not at all what I had planned for this week, but as soon as I read the book, I realized that it is basically everything I want you to know about yourself. So consider this episode a love letter from me to you—one I hope will stick with you long after you've finished listening. You can find show notes and more information by clicking here: www.katrinaubellmd.com/74 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Starting the week with an emergency health issue really got me thinking about how I react to issues and receive help. The inclination to do things on your own and not be a burden on other people can block us from blessings and help that we really do need. I’ll share my own story from this week and how I navigated my thoughts and ability to be helped by others. You can find show notes and more information by clicking here: www.katrinaubellmd.com/73Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Big decisions can leave us stuck or unnecessarily stressed for far too long if we don’t know how to handle them in the right way. I’m so excited to share a decision making tool with you that has worked for me and others over the years and brought a lot of relief, clarity and forward movement into our lives. In this episode I’m going to discuss indecision in depth and share examples of how to get through it and not let it slow your roll. You can find show notes and more information by clicking here: www.katrinaubellmd.com/72Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

It’s easy to think that gossiping is a schoolgirl thing to do or to associate it with high school or sorority life, but the truth is that you may be participating in this harmful behavior more than you realize. Many of us are guilty of it—sometimes without even recognizing gossip for what it is. And that can have a pretty troubling impact on your life if it goes unchecked. So today, I want to share with you the different ways gossiping can look, as well as the negative effect that participating in gossip has on us. Listen in to learn how to recognize gossip and what you can do to prevent this bad habit from creeping up in your life. You can find show notes and more information by clicking here: www.katrinaubellmd.com/71 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today, I’m really excited to have Aimée Gianni on the show. Aimée is a life coach who specializes in autoimmune diseases. She found an interest and passion for this field when she was diagnosed with Hashimoto’s and found some life changing tactics to deal with her disease in a positive way. You can find show notes and more information by clicking here: www.katrinaubellmd.com/70Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

What do you do when you’re in a situation where there are conflicting “truths” and you’re not sure what to believe? On this episode I’m going to lay out some common situations we are faced with in life that blur the lines when it comes to truth and how you can navigate them wisely. I really want to emphasize the importance of relying on the facts and taking your time when it comes to trying to discern the truth. You can find show notes and more information by clicking here: www.katrinaubellmd.com/69Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Getting through conflicts with other people gets easier when you learn how to adjust your thinking but there are times where you are still left in disagreement or an icky feeling. I was recently battling through an issue like this and came up with a way to navigate those feelings and thoughts that linger even after I think I’ve handled the situation properly. Instead of trying to fix them or convince them that you’re right, I challenge you to use compassion and understanding to bridge the gap and bring peace to the situation. You can find show notes and more information by clicking here: www.katrinaubellmd.com/68Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

The thought model is a core concept that I often reference and talk about and I’m diving into it again to highlight some important aspects of it for you. The model may seem like something that is new or revolutionary but if you realize that it has been around even before you were aware of it. The model was always there and we used it even before knowing it existed and how to use it. In this episode, I get into how to wrap your head around how we have used it in the past and how to process your history with it.  You can find show notes and more information by clicking here: www.katrinaubellmd.com/67Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

While we all know that feeling hungry is normal and expected when our bodies need food, sometimes it's hard to tell the difference between true hunger and emotional hunger. Often our brains try to trick us into eating even when we don't need to, and resisting those unnecessary urges can be really difficult. But what if I told you that resistance wasn't the answer? In this episode, I explain the surprising technique that makes those hungry feelings go away. Listen in to learn how to get up close and personal with hunger and stop it in its tracks. You can find show notes and more information by clicking here: www.katrinaubellmd.com/66 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Goal setting is so important when it comes to losing weight, but perhaps even more important is your mindset—especially during those times you don’t quite meet your intended target. I know it’s really easy to beat yourself up if you don’t shed every pound you told yourself you would lose, so today I want to talk to you about a different way of approaching successes and failures to help keep you motivated and on the right track. It starts with a concept called “the gap vs. the gain.” In this episode, I explain exactly what that means and how you can apply this way of thinking to help you stay driven to achieve your weight loss goals, as well as any other goals you have for your life. You can find show notes and more information by clicking here: www.katrinaubellmd.com/65 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today I am so excited to bring you an interview! It’s been a long time since I’ve done one, and my guest on this episode is someone I reached out to immediately after hearing her speak because I just knew I had to have her on this podcast to share her great information with all of you. Aparna Iyer is an adjunct assistant professor at UT Southwestern in Dallas, a board-certified psychiatrist, and a psychodynamic psychotherapist who has developed a special interest in physician mental health—particularly as it relates to loneliness. She joins me today to talk about why it’s so important to build connections with our fellow physicians, the mental and physical health issues that arise from loneliness, and how to protect yourself from this dangerous emotion. You can find show notes and more information by clicking here: www.katrinaubellmd.com/64Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

You are completely in charge of your experience and only you get to decide if the glass is half empty or half full. On this episode I’m going to tackle a topic that is a bit tough to fix or cure but is so important to learn how to do so. If you’ve been regularly catching yourself thinking negatively or being called out by others for your negativity, this one is for you. I’m going to share some simple ways that you can authentically and realistically shift your thinking to be more positively-inclined. You can find show notes and more information by clicking here: www.katrinaubellmd.com/63Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Have you ever wondered why people are afraid of rejection? It’s a fascinating reality, especially considering that the feeling is so common and easily triggered. We can feel rejected if someone doesn’t want a second date, if a patient leaves us a negative review, if our child wants someone else to put them to bed—the list goes on and on. So why does the fear of rejection still dictate our behavior? It all goes back to our primitive brain. In this episode, I’m going to share the origin of our rejection-averse nature and how to overcome it so you can live your best life. You can find show notes and more information by clicking here: www.katrinaubellmd.com/62 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today I’m going to talk to you about how to deal with food urges and reframe your thinking to lessen their power. Listen in to learn what you can do to remain rational when these urges arise and the steps you need to take to make them go away for good. You can find show notes and more information by clicking here: www.katrinaubellmd.com/61 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I am so excited to do another Q & A podcast for you! I always appreciate your questions, and I love recording these podcasts to answer them for you. In this episode, I cover important topics like whether you need to keep a food journal forever in order to keep the weight off, how to deal with a partner who thinks your meal planning is too rigid, and more. Don't miss the answers to these important questions! You can find show notes and more information by clicking here: www.katrinaubellmd.com/60Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Many of us think of quitting as a clear, definite end where we totally give up, but today I want to talk to you about a smaller, sneakier kind of quitting that doesn’t really feel like a problem—until it is. I’m talking about what I call the micro-quit. It’s a subtle way our brains justify going off plan just a little bit, and then gradually convince us to quit completely. And if we don’t see it coming, it’s so easy to fall into this trap. In this episode, I explain how this mental shift happens, and what you can do to keep it from sabotaging your weight loss. Tune in to hear it all now. You can find show notes and more information by clicking here: www.katrinaubellmd.com/59 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

This week, let’s dive into the misconceptions many of us have about what normal eating is and expose how damaging these misconceptions can be. So many of my clients have the common goal to someday eat like a “Normal” person when the reality of what normal people eat is not healthy. On this episode I’ll share what normal actually is and what goals you should be aiming for that will be healthy and sustainable. You can find show notes and more information by clicking here: www.katrinaubellmd.com/58Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Have you ever wondered what makes people do the things they do? At the most primal level, the answer is pleasure. We’re all striving for a dopamine hit. And while dopamine from natural pleasures like eating nutritious food and getting a good night’s sleep have a positive effect on us, our modern lifestyle has made it dangerously easy to partake in artificial pleasures that have a negative effect. In this episode, I'll break down the science behind pleasure and explains the key differences between healthy, natural dopamine triggers and unhealthy, artificial ones. Listen in to learn how our brains trick us into seeking pleasure from unhealthy sources and how to overcome addictions that develop from these bad habits. You can find show notes and more information by clicking here: www.katrinaubellmd.com/57Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

When trying to solve issues and problems in your life, it’s easy to get stuck on all the reasons why you can’t get past them. When your brain gets blocked up, it’s important to allow yourself to step out of the “Now” and step into the future in order to find clarity. Today I'll share a new technique this week that helps you do this in a simple and practical way. You can find show notes and more information by clicking here: www.katrinaubellmd.com/56Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

It’s important to take time every year to reflect on your progress and what you have learned within that time. This episode I reflect on the past year of podcasts and the incredible things I've learned along the way. Listen in to hear some great tidbits of wisdom and motivation that will help you gain control of your life and get the results you need. You can find show notes and more information by clicking here: www.katrinaubellmd.com/55Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Why would you need to buffer or neutralize positive emotions? Although it doesn’t seem like a necessary or even a good thing to do, keeping even your positive emotions in check is important. On this episode I share real life examples that you can relate to and see why and when you need to buffer your positive emotions. You can find show notes and more information by clicking here: www.katrinaubellmd.com/54Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Never able to complete your to-do list? Already overwhelmed by the goals and resolutions you set for this year? It can be so easy to lose momentum but I have found a way to move through these blocks and I’m going to share that with you on today’s podcast. I will talk about some great ways to set yourself up to succeed through tips and tricks that help with task management. You can find show notes and more information by clicking here: www.katrinaubellmd.com/53 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Have you ever wished you had more close friends? Or even just a close friend? If that sounds familiar, you are not alone. Making and maintaining friends is something many women struggle with, and unfortunately, a lot of times they don’t really feel like they can talk about it. Worse yet, if we don’t have close friends, it’s easy to think something is wrong with us or that people don’t like us, and that’s just not true. So in today’s episode, I want to share actionable steps you can take to help you start building friendships and how to reframe your thinking to stop yourself from sabotaging potential friendships before they begin. You can find show notes and more information by clicking here: www.katrinaubellmd.com/52Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Happy New Year! Welcome back to the podcast. Today I want to talk to you about a very exciting topic: how to make sure 2018 is the last year you make losing weight a New Year’s resolution. Even if you’re not a resolution person, you can still take the steps I walk you through in this episode and use them to help you lose weight permanently. Tune in to hear what it takes to follow through with your weight loss goals, how to stop sabotaging yourself, and more. You can find show notes and more information by clicking here: www.katrinaubellmd.com/51 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Hello there! I’m so excited to offer you this bonus episode. Because I know that many of you have made the resolution to lose weight, I’m offering you this special New Year’s podcast to tell you why you should not go on a diet in 2018. It might sound counterintuitive, but trust me. Diets don’t work. There’s evidence of this fact all around us, and many of us have seen it in our own lives, as well. The vast majority of people who lose weight on a diet will gain it back, and usually a little—or a lot—more. So what should you do to lose weight instead? Start becoming a naturally thin person. In this episode, I tell you exactly how to do that. You can find show notes and more information by clicking here: www.katrinaubellmd.com/NewYearDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

How did the holidays go in terms of sticking to your weight loss goals? Really take some time to think about whether you stayed on track with your plan or deviated from it—or if you had a plan at all. As tempting as it is to avoid thinking about times we overeat or eat things we shouldn’t, the only way to learn from those moments is to understand what happened so we don’t repeat the same failures over and over again. In this episode, I explain how to track any time you go off plan and use what happened to help you break the overeating cycle moving forward. You can find the Write It Down and Move On Worksheet at http://www.katrinaubellmd.com/50download. You can find show notes and more information by clicking here: www.katrinaubellmd.com/50 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

There have been a lot of questions and some (understandable) confusion over the 50/50 principle that 50% of our emotions will be positive and 50% will be negative if we are doing things right. It’s hard to accept that a whole 50% of your thoughts will be negative and understand why that isn’t a huge problem. On this episode I guide you through a few reasons why negative thoughts are normal, necessary and need your time and respect. You can find show notes and more information by clicking here: www.katrinaubellmd.com/49Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today’s podcast has been a long time coming, as I’ve had lots of questions about this topic over the past months. This episode is all about what to do if you find yourself at a weight loss plateau. Many of us go through this frustrating experience, but thankfully, overcoming it can be as easy as making a few minor tweaks to your plan. If you’re struggling to keep up your weight loss momentum, listen in to learn what kinds of simple changes can help you get back on track. You’ll hear the honest questions you should be asking yourself, as well as my top ten suggestions for getting those pounds to start coming off again. You can find show notes and more information by clicking here: www.katrinaubellmd.com/48Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Meditation has a stigma about it that keeps many people dumbfounded by it. Often, they try it and decide it’s not for them without giving it a fighting chance. In fact, most people don’t understand what meditation really is and how to do it in a way that benefits their unique life and schedule. Brodie Welch is here to clear up a lot of misinformation on meditation and teach us how to get started on meditation habits that will transform our lives. You can find show notes and more information by clicking here: www.katrinaubellmd.com/47 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

It is so common for us to go through a tough situation and put up a guard or try to control situations in order to not repeat that situation again. In a way it is a coping mechanism, some kind of natural defense, but it ends up hurting us and those around us much more often than it helps. On this episode I explain how even if we have worked through a tough time in our life and gotten past a bad situation, it can still effect our everyday lives in a major way. You can find show notes and more information by clicking here: www.katrinaubellmd.com/46Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Have you ever stopped to think about much time do you spend using the internet each day? Between emails, social media, online shopping, etc., it’s easy to clock a staggering amount of hours browsing the web. But how do you know when it has become an addiction? Tune into today’s podcast to find out. Not only will you learn the symptoms of internet addiction, but you’ll also find out how excessive time online can negatively impact your life and relationships, as well as what to do if you think you are struggling from this type of compulsion. You can find show notes and more information by clicking here: www.katrinaubellmd.com/45 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

When it comes to weight loss, it seems like there is always a point where it becomes a struggle and you just don’t feel like doing it anymore. It could be a couple months in or many months after you start, when you hit a plateau or while you’re still losing weight. The timing doesn’t matter; what matters is that you have to push through it. In this episode, I talk about how to shift your mindset in order to keep going even when it's so tempting to quit. The struggle is actually an important part of the journey—all it takes is looking at it the right way. You can find show notes and more information by clicking here: www.katrinaubellmd.com/44 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Perfectionism is often seen as a badge of honor. Many of us equate perfectionism with good work ethic and high performance levels but it’s actually pretty far from that. On this episode I discuss the major flaws of perfectionism and how it is probably hurting you more than it’s helping. You can find show notes and more information by clicking here: www.katrinaubellmd.com/43Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

It has already been 10 episodes since the first question and answer episode so it’s time to address some important questions that have come my way. You will learn some valuable information on how to maximize your weight loss while breastfeeding in a healthy and sustainable manner. I will also share some insight into how I meal plan and some tips on how to keep it simple and consistent so you can stay on track and get the best results possible.   You can find show notes and more information by clicking here:  www.katrinaubellmd.com/42Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

It is so easy to look at someone else and decide from a glance that they are doing better at life than you. Unchecked comparison is something that steals our joy, inspiration and motivation. On this episode I share how small changes in my thoughts and life lately have lead me to re-examine myself. You can find show notes and more information by clicking here: www.katrinaubellmd.com/41Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Fatigue. We’ve all been there, right? All-nighters, sleepless evenings, moving through mornings in a fog—it seems to be more and more common these days. But the truth is that fatigue is a dangerous epidemic that puts our health and safety at risk. Repeated nights of disrupted sleep are linked to higher rates of diabetes, hypertension, cardiovascular disease, obesity, certain cancers, and more. Every year there are more car crashes and deaths attributed to excessive somnolence, drowsiness, and falling asleep behind the wheel than to drunk driving and other forms of intoxication. Fatigue is also especially problematic in the medical field, as it leads to human error and jeopardizes patient safety. That’s why it’s so important to make sleep a priority and break out of the fatigue cycle. It’s up to us to take care of ourselves and make sure we’re getting the rest we need, so listen in to learn the signs of fatigue and how you can prevent yourself from falling victim to its adverse effects. You can find show notes and more information by clicking here: www.katrinaubellmd.com/40 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

In this episode you will learn about the Physicians Wellness Retreat: Who will be there, what the topics will be and where it is located. This event is a great opportunity to learn, grow and work with fellow physicians in a beautiful and relaxing atmosphere. Staying motivated to stick to your weight loss plan is the main topic of this week’s podcast. So many people ask for motivation or speak about it like it’s a tangible thing when, in reality, it is just an emotion or a feeling. You will learn how to tap into new ways of thinking that will help you create that feeling of motivation on demand. You will also find out that you really don’t need motivation at all in order to find success in weight loss. You can find show notes and more information by clicking here:  www.katrinaubellmd.com/39Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Have you ever felt powerless to change a situation in your life? It’s an awful feeling that often turns into frustration, self-pity, and other dark emotions that can lead to overeating in an effort to feel better. But what if I told you that you don’t have to accept any of that? The first step is realizing this: Helplessness is a mindset. It’s a story you don’t have to believe. In this episode, you’ll hear a real-life example of overcoming learned helplessness and discover how you can take back your power. You can find show notes and more information by clicking here: www.katrinaubellmd.com/38Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today’s topic is one that everyone struggles with and it’s often something that goes unnoticed and unchecked. We make things harder on ourselves by allowing our emotional thoughts determine the outcome of an unfavorable situation. Instead, we need to learn how to focus on the facts and the neutrality of the situation in order to allow the best outcome possible. You can find show notes and more information by clicking here: https://www.katrinaubellmd.com/37Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

On this episode, I interview Angie Beauchaine about her 110 pound weight loss. She is a fellow physician and mother who has battled with weight her entire life. We discuss how she finally took control of her health, the motivation behind it, and how her life has been changed by something as simple as meditation. You can find show notes and more information by clicking here: http://bit.ly/2w5TRpT Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

A bad attitude can really weigh you down, keeping you from enjoying your life and being productive. On this episode, you will learn two super simple steps that can break you out of your bad mood and into a more positive, productive position. Realizing that you have power over the thoughts that keep you locked into your funk is one of the key things that will be discussed. It's also key to learn how to shift your mindset by realizing that everything in life is here to help you in one way or another - negative and positive events alike.  You can find show notes and more information by clicking here: https://www.katrinaubellmd.com/35Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today I want to bring us back to a place where we have the ability to disconnect from things we cannot control and live a happier, more effective life. As physicians, this can be an especially tricky trap to fall into when we rely too heavily on the outcome of our treatments or suggestions. In her book Loving What Is, Byron Katie discusses this issue beautifully. Katie states that if you are mentally in someone else's business or God's business, the result is separation from yourself. In this episode I share how this can be poisonous in our relationships, our work, and even our own minds. I also give some tips on how to pull yourself out of this way of thinking and catch yourself more quickly when you do it again. You can find show notes and more information by clicking here: https://www.katrinaubellmd.com/34    Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

There’s definitely something to be said for a harmonious workplace, especially because it affects not only work life, but our personal life as well. Scientific studies have found that the relationships we have with people, including our coworkers and bosses, have a direct effect on our happiness. In The Happiness Advantage, Shawn Achor, he explores the importance of setting up clear expectations and consequences in order to make things easier for you and your employees. He also outlines what gets in the way of creating strong relationships at work and why that can be harmful to our mindset and work ethic. You can find show notes and more information by clicking here: https://www.katrinaubellmd.com/33Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I absolutely LOVE the comments and questions I get in the comments section for every episode of this show. In today’s episode, I’ll be answering some of the best and most common questions that I get from listeners. At the beginning of the show, we will cover multiple questions around emotional responsibility and how it impacts work, children, and family dynamics. Taking control of the story being told inside our heads is tough work, but worth the payoff. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/32Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

How have we gone 30 episodes without discussing personal relationships!?! Today, we fix that by covering the basic framework for understanding relationships and social skills. It starts with judgment and expectations. We all judge. Some more than others. But, no one can escape it completely. What makes relationships really tricky is the fact that everyone has their own unique internal code for appropriate and inappropriate behavior. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/31  Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I read an amazing book recently and want to share what I learned with you! When was the last time you had a difficult conversation? It’s a tough reality of life, but with the right preparation, you can become a much more effective communicator and get through these situations with grace and balance. The lessons from today’s episode are practical in multiple settings. Whether you are trying to communicate with your boss, your spouse, or the team that you manage, the techniques we cover will be invaluable. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/30Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Making progress on our health and weight loss goals should be simple. However, our brain often makes things difficult by getting caught in dangerous, repetitive mental loops thanks to internal questions. Asking yourself questions and dwelling on over-analysis is the biggest obstacle to taking action.  Today we will discuss how to move past these questions and get to positive action. We will identify some of these troublesome questions, explain their cause, and detail a plan for moving past them. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/29Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Do you know what your strengths are? And do you know how to take advantage of this information? My guest today, Jennifer Thornton, is a Gallup-certified strengths coach and teaches people how to be honest with themselves and double down on their strengths. Strengths-based assessments liberate you to focus on what you're best at and take advantage of your gifts. Over these fifty minutes, Jennifer outlines the ways that knowing your strengths can impact your professional and personal life. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/28Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Our thoughts trigger physical reactions in our body, known as emotions. They are a reality of life, but do you know who is responsible for those emotions? You are! The most important lesson you can implement to improve your everyday life is to recognize that your emotions cannot hurt you. Emotions can trick you into a response that is not in your body’s best interest. Instead of trying to drown out the emotional response with food or alcohol, focus on addressing the thoughts that are triggering you. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/27Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Raising humans is not an easy endeavor, especially paired with our busy lives and careers! For this episode, I’m excited to have life coach Molly Claire here to talk about motherhood and the subtleties of supporting healthy brain development. While nothing really prepares you for being a parent, studying and learning will help make things more effective. Molly helps women change their neural pathways to experience a better life and deal with the difficult work of being a mother. In this episode, we discuss the keys to finding happiness and the thought patterns that can stand in our way. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/26Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Knowing the difference between criticism and feedback, as well as knowing how to interpret the intentions of a patient’s feedback will drastically change how you internalize the information and put it to good use. Feedback can become a huge source of dread, stress, guilt, and even anger. Knowing how to look for the intentions and useful information behind the feedback will change how you understand your patient surveys, as well as alter how you deliver feedback to those around you. You can find show notes and more information by clicking here: www.katrinaubellmd.com/25Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

It doesn’t feel like anything prepares you for the middle of your life. After you’ve checked off all the major milestones (marriage, kids, career achievement), it is common to feel stuck or bored. What’s next? Suzy Rosenstein is here to help! You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/24Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

It is so easy to fall into a habit of being negative. I’m guilty of it too, but that’s okay! Instead of complaining about your family, work, or personal shortcomings, focus on re-orienting your outlook toward positivity. It is really hard to reprogram our brains. Negativity often becomes our default because we rely on our old biological hardwiring that can’t differentiate between mortal peril and being late dropping the kids off for school. While it’s alright to worry sometimes, we have to keep it under control. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/23Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today on the podcast, we've got my first-ever guest! Rachel Hart is a life coach that helps clients cut back on, or completely stop, their alcohol consumption and live a healthier lifestyle. Rachel and I discuss how she has learned to manage her drinking and break some bad habits. Too many of us use alcohol to deal with anxiety, stress, or frustration and Rachel wants to change that. There’s a particularly pernicious culture of drinking that we need to work together to break. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/22Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Building off of last week’s episode, we are discussing controlling how many carbs your kids eat. It is very easy for your kids to become insulin sensitive, so it makes sense to cut cookies, pretzels, fruit, and candy out of their diets. Since their body composition can completely change, this is a change to make as soon as possible. I also know that you can make eating healthy interesting and fun. In today’s episode, I will share a way to leverage imagination and storytelling to help your children eat better. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/21Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

We love our kids and want them to live long, happy, and healthy lives. In order to protect their health, we need to teach them good eating habits and help prepare them to make good choices as an adult. Unfortunately, these days it is really hard to manage your children’s diet while they do their activities. We need to change the culture of constantly treating our kids with snacks and food to manage their behavior and preferences. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/20Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Whenever you start to manage your eating and drinking habits, you realize that many of our entertainment habits are not very healthy either. In today’s episode, we will explore existing habits and identify healthier ones to replace them with.  You can find show notes and more information by clicking here:  http://www.katrinaubellmd.com/19Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

A listener asked for me to address the challenge of nighttime cravings. I dealt with this for decades, growing up with regular late night desserts. It has taken a lot of work to fix my eating schedule and learn to de-stress in healthy ways. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/18Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

We are all incredibly affected by our pasts. In today’s episode, I answer an important listener question about how our past affects our daily actions. I talk through the fact that our pasts only live within our brains, and are only manifested by our thoughts. Despite the fact that we witnessed our previous experiences, there will inevitably be flaws in how we process our memories. Luckily, these memories are open to new interpretations, which can unlock our minds from what holds us back. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/17Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Today, I answer a pressing question from a listener. Megan asks, “I find myself eating to combat fatigue. Should I fast, drink caffeine, or try something else?” You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/16Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Do you know exactly how much weight you are trying to lose? Do you want to lose weight, or are you committed to losing weight? I know that you have the ability to commit if you made it through medical school. Today’s episode is all about committing to a goal weight and following through. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/15 Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Doctors invest so much energy in delivering quality care to patients that it can be hard to care for ourselves. Instead of being a martyr wallowing in dread and self-pity, you need to check in with your attitude and change the energy you bring to your day. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/14/Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I kick off today's episode with my favorite broccoli recipe, which involves infusing it with sesame oil. Yum! Then, I dive into my best advice for crafting the right mindset for your weight loss efforts. It is important to remember that losing weight takes time and that slow, steady, consistent effort produces the best results. Consistency is preferable to your weight yoyo-ing up and down. The foundation of consistency is a healthy mindset and intentional action. You can find show notes and more information by clicking here: www.katrinaubellmd.com/13Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

This week we're going to talk about the emotions involved with traumatic life events and how they impact your diet. Feeling afraid and sad during overwhelming events is normal. You can feel isolated and lonely for long periods of time, and learning to process those feelings in a healthy way is essential. It's not always something that we take the time to do properly. You can find show notes and more information by clicking here: www.katrinaubellmd.com/12Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

There are probably several times a day when you're tempted to go off-plan. "I'm having a really hard day, so I deserve to eat something good that I hadn't planned for!" That was a common refrain for me at one point, too. In this show, I'm talking about why justifications like the above are some of the biggest obstacles to sustained weight loss and a healthy relationship with yourself. What might sound like a harmless little excuse is actually undermining your success. I also want to hear from you about the justifications you use for overeating. Sound off in the comments on my show notes page - the link is below! You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/11Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I know constraint might sound like a super restrictive concept, but it's one of the most freeing principles you can apply to your health - especially when applied to eating. Constraint is all about building boundaries inside which we can thrive and become the best versions of ourselves. Since constraint is a concept, we get to decide how we feel about it. I see constraint as bringing me peace from decision fatigue. I don't have to constantly think about what I'm eating, what I'm going to eat, how it fits into my weight loss goals, etcetera - because I only eat what I've already committed to for the day. And rather than cooking a different meal every single night, it allows us to focus on fueling our bodies with healthy foods, not entertaining ourselves with new dishes.  You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/10Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

My topic for this episode, decluttering, might seem unrelated to weight loss at first. But I know that when I was on my own weight loss journey, I realized that the overabundance of stuff at my house was stressing me out and pushing me to overeat.  Our brains are hard-wired to seek pleasure, which isn't a bad thing in itself. What trips us up is that many of us seek short-term pleasure in things like food or clothes, especially when we're feeling upset or dissatisfied with our lives. But, just as with food, buying more shoes, home decor, or toys for our kids isn't going to truly make us feel any better.  You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/9Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Our brains make decisions differently when we're calmly planning ahead (using our prefrontal cortex) versus making impulse judgments (sprinting to the office because we're on-call). Deciding what to eat ahead of time will reduce brain chatter and decision fatigue, and keep you on track with your weight loss goals.  While it's important to make these commitments to yourself, the most critical piece of the puzzle is honoring them. If you're used to breaking promises to yourself, whether they be about food, exercise, or self-care, this will be hard at first. But you can re-condition your brain to rebuild trust with yourself about your decisions and commitments.  You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/8Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Eliminating snacks in between meals is crucial for sustainable weight loss. In this episode, we'll talk about how snacking is a relatively new construct created by food manufacturers and advertisers. I'll break down why your diets have been only moderately successful and what foods combinations and meal-time habits can help reverse these trends. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/7Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

In today's episode, I'm introducing you to my 1-on-1 framework that I use with clients, beginning with step one: awareness. Last week, we talked about confusion on what to eat, how to track progress, and other hangups that can keep you from losing weight. Now we're focusing on building awareness: of what you're eating; why you're eating it; how your body is feeling; and how hungry you really are. It might sound like a lot when you read that list, but it's very simple to put in practice, and you can start today! You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/6Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

There is plenty of weight loss information and options available that we can get confused about what to do, eat, or focus on. With so many options, it can be difficult to sort through everything and figure out how to make it all work. Confusion doesn't have to be a barrier to losing weight. I'll share actionable steps for addressing confusion in your life. We'll explore how confusion manifests and look at tools to combat it. You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/5Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

This week on Weight Loss for Busy Physicians, we'll stroll down memory lane to examine a regular occurrence we all know and love - ordering Girl Scout cookies. Yes, those little treats are tasty. Many of us remember our time in the Girls Scouts and Brownies favorably and want to help support the little ladies in our lives as well. However, something about having access to these cookies once a year promotes an overindulgence in self-destructive eating patterns. You can find show notes and more information by clicking here: http://bit.ly/2l7W149  Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

I'll help you apply a thought model that can be used to achieve permanent weight loss and maintenance. Your journey to weight loss may require several strategy shifts and that's okay. As long as you are mentally ready to commit, you can persevere through the discomfort and setbacks to accomplish your weight loss goals.   You can find show notes and more information by clicking here: http://www.katrinaubellmd.com/3Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

One of my main goals of the show is to help you become an expert at applying the model, so you can use it to work past negative emotions and stay on track with your goals, whatever they may be. You'll hear me talk about why it's so important to know the difference between your circumstances and your thoughts, and how this will help you be a more compassionate observer of your mind. I'll also tell you about the Thought Download exercise that I recommend to all my clients, and even tell you about a time I used it to get through a situation that was making me feel overwhelmed. You can find show notes and more information by clicking here: www.katrinaubellmd.com/2    Download the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!

Welcome to the first episode of Weight Loss for Busy Physicians Podcast! In the weeks ahead, I'll be talking about how to bridge the gap between your mind and permanent weight loss. In this first episode, I give you a little background about me, my work as a physician, and how I got into coaching. You can find show notes and more information by clicking here: http://bit.ly/30sGiAWDownload the Six Steps to Jumpstart Your Weight Loss right now at katrinaubellmd.com/six!