19 episodes

Have you struggled with losing weight? Yo-yo dieting? Binge Eating? Blaming yourself? No accountability? If so, you have come to the right place. Along with Fasting and Mindful Eating, I can help you overcome these types of struggles. I did it, so can YOU!

I can serenade you with my accent and make you believe that you CAN lose weight and keep it off; that you are Enough; that you are WORTHY! Any extra weight that you are carrying does NOT define you, so don’t let it! You will learn how to love and respect yourself again.

IG: fit.fat.hotaf Support this podcast: https://anchor.fm/monikab/support

Losing Weight with Fasting & Mindful Eating. Monika Banach

    • Alternative Health
    • 5.0 • 3 Ratings

Have you struggled with losing weight? Yo-yo dieting? Binge Eating? Blaming yourself? No accountability? If so, you have come to the right place. Along with Fasting and Mindful Eating, I can help you overcome these types of struggles. I did it, so can YOU!

I can serenade you with my accent and make you believe that you CAN lose weight and keep it off; that you are Enough; that you are WORTHY! Any extra weight that you are carrying does NOT define you, so don’t let it! You will learn how to love and respect yourself again.

IG: fit.fat.hotaf Support this podcast: https://anchor.fm/monikab/support

    19 | How to Avoid Holiday Weight Gain | 10 Tips to Help You Get through the Holidays

    19 | How to Avoid Holiday Weight Gain | 10 Tips to Help You Get through the Holidays

    In this Episode, I’m going give you some helpful tips on how to get through the holidays and special events without feeling guilty about eating your favorite foods and gaining unnecessary weight. I will go though 10 tips you can use to help you have a healthier relationship with the holidays. 





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    Connect with Monika:  

    INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/  

    FACEBOOK PAGE:  https://www.facebook.com/FitFatHotAf/  

    YOUTUBE: https://www.youtube.com/user/monikapl419  

    Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share


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    Support this podcast: https://anchor.fm/monikab/support

    • 21 min
    18 | Feasting vs Binging

    18 | Feasting vs Binging

    Difference between Feasting & Binge Eating! I often hear feasting and binging used incorrectly especially in the fasting focused life style.  Often times people confuse binging as any type of over indulgence and this is simply not true. It is important to recognize the difference between these two terms, especially for someone that truly has a binge eating disorder (BED) and can benefit from help of a therapist. 



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    Connect with Monika: 

    INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/ 

    FACEBOOK PAGE:  https://www.facebook.com/FitFatHotAf/ 

    YOUTUBE: https://www.youtube.com/user/monikapl419 

    Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share


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    Support this podcast: https://anchor.fm/monikab/support

    • 7 min
    17 | Hormone Optimization | Libido & Sexual Health | Low Testosterone in Men & Women | Blood Work

    17 | Hormone Optimization | Libido & Sexual Health | Low Testosterone in Men & Women | Blood Work

    Interview with Jerry Smith, PA who specializes in hormone optimization at Optimize U clinics. In the first part of this episode, Jerry discusses my recent blood work results and recommendations on how to optimize certain not so optimal blood work results.  In the second part, Jerry answers common questions related to Testosterone replacement therapy in men and women, he debunks some of the most common myths and misconceptions related to testosterone replacement.  We discuss signs and symptoms to look for when it comes to overall health and hormonal balance, hair loss in men after significant weight loss, and other helpful advice for men & women dealing with hormonal issues. 



    Optimize U on Instagram:  https://www.instagram.com/optimizeUcenters

    ___________________

    Connect with Monika:

    INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/

    FACEBOOK PAGE:  https://www.facebook.com/FitFatHotAf/

    YOUTUBE: https://www.youtube.com/user/monikapl419

    Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share




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    Support this podcast: https://anchor.fm/monikab/support

    • 44 min
    16 | 6 ways to stay motivated & focused while fasting

    16 | 6 ways to stay motivated & focused while fasting

    Welcome to 5 min Motivational Hump Day. Today, Monika will discuss 6 ways to help you stay focused and motivated during your fasts.





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    Connect with Monika:  

    INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/  

    FACEBOOK PAGE:  https://www.facebook.com/FitFatHotAf/  

    YOUTUBE: https://www.youtube.com/user/monikapl419  

    Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share


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    Support this podcast: https://anchor.fm/monikab/support

    • 8 min
    15 | Q&A Part 1 | Fasting, Hairloss, Hormones, Mindset Hacks, Electrolytes, Holidays, Insomnia, etc.

    15 | Q&A Part 1 | Fasting, Hairloss, Hormones, Mindset Hacks, Electrolytes, Holidays, Insomnia, etc.

    In this episode Monika will answer some of the most commonly asked questions related to fasting, weight loss, refeeds, hair loss, including some personal questions as well. 
    Questions Answered in this Episode: 
    *If someone suffers from fasting induced insomnia, what’s the best way to resolve it? 
    *What do you drink during a fast? 
    *How much water should I drink per day? 
    *Do I need electrolytes in my water or can I just do plain water fast? 
    *How much weight have you lost so far with fasting and how long did it take you? 
    *What is your current fasting and workout routine? 
    *Question from one of my male clients. I've lost 60 lbs recently and have noticed increased hair loss. Is this normal? 
    *Do you have any tips or tricks for mindset help when you're getting started and it feel impossible that you will ever get the weight off? 
    *Can you suggest any alternatives to walking for someone with sciatic pain and lower back pain? 
    *I’m not able to walk 8-10 miles per day. Can I still successfully fast and lose weight without crashing my metabolism? I seem to have tanked my metabolism by doing long fasts with little to no exercise.
    *How often would you recommend taking a kidney shot while dry fasting? 
    *How do you make it past the 30hr mark? I always get stuck! 
    *How do you handle the holidays or any social situations? 

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    Connect with Monika: 
    Helpful Links including coaching info & coaching questionnaire: https://linktr.ee/FitFatHotAF 
    INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/ 
    FACEBOOK PAGE: https://www.facebook.com/FitFatHotAf/ 
    YOUTUBE: https://www.youtube.com/user/monikapl419 
    Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share

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    Support this podcast: https://anchor.fm/monikab/support

    • 30 min
    14 | What is your identity?

    14 | What is your identity?

    On today's 5-minute Motivational Hump Day, Monika discusses why it is so important to have a sense of identity before you embark on your transformation journey.  As long as you emphasize your identity, you are making a change in your life.  NO one can give you an identity, ONLY you can, so make sure you shape your character or someone else will do it for you. 

    “Identity cannot be found or fabricated but emerges from within when one has the courage to let go.”-Doug Cooper. 









    ___________________

    Connect with Monika: 

    INSTAGRAM: https://www.instagram.com/fit.fat.hotaf/ 

    FACEBOOK PAGE:  https://www.facebook.com/FitFatHotAf/ 

    YOUTUBE: https://www.youtube.com/user/monikapl419 

    Ladies ONLY Private Fasting Facebook Group: https://www.facebook.com/groups/363983234565424/?ref=share


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    Support this podcast: https://anchor.fm/monikab/support

    • 5 min

Customer Reviews

5.0 out of 5
3 Ratings

3 Ratings

Grace McKee ,

Find your WHY

Monika is the real deal, she has walked the talk of weight-loss and adjusting her mindset for long term success, so what she is sharing is from her real experience, including the challenges. The best lesson I’ve learnt from Monika is to forgive yourself after a mess up, but remember your WHY and recommit, that is the secret to success. Just keep going, 2 steps back, one step forward, is still progress. Making self discipline appealing. Thank you so so Much Monika.

Inspirational Dude ,

Great transformational information

Love this - It's honest authentic and informative- Great to hear their personal stories and inspirational wisdom

Love the quotes and being inspired while walking

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