Want to stop dieting forever? Listen to Feeling Full to challenge your deepest beliefs around food, your body, and what you’re capable of. Together, we’ll uncover the raw truth about WHY and WHAT you eat — so you can finally make lasting positive change. I’m Mordechai Wiener: entrepreneur, coach, and host of Feeling Full. Over eight years ago, I lost 130 pounds. Now I’m talking with health experts, thought leaders, and everyday heroes to show you how you could achieve permanent weight loss… without quick fixes, miracle cures, intermittent fasting, or diets.
39. Free Yourself from Sugar and Focus Better with Julie Daniluk
Do you struggle with sugar cravings? Feel like sugar controls you? In this episode, Julie talks about the damaging effects that sugar, and other highly processed foods, have on the body and brain. She talks about the different types of sugars to avoid and also recommends alternatives to substitute.
Julie struggled with ADHD as a child.Her mother recognized that Julie had an issue with sugar and started to remove and replace sugar and other highly processed foods in her diet. Julie quickly felt much better.Balancing your neurochemistry can relieve self-loathing and anxiety.Refined sugar causes gut issues and inflammation.Redness, heat, swelling, pain, and loss of function are the 5 symptoms of inflammation.Inflammation affects the brain and can drive ADHD, anxiety, memory, etc.Some people are more sensitive to the effects of sugar.For kids, you need to find something good to bring into the house before removing the bad things. They need some options for treats.Most people see a reduction in symptoms when removing gluten, dairy, and sugar.There are many items to substitute in place of sugar. It’s much easier today than it was in the past.Sugar drives 8 out of the top 10 diseases.You have to learn to read labels correctly.There has never been a time that was easier to find sugar-free options.Sugar ages almost every part of your body.Relevant Links
Email me at firstname.lastname@example.org
All Feeling Full Podcast episodes at https://www.feelingfull.com/
Julie on Instagram @juliedaniluk
Becoming sugar-free book:
60+ names for sugar
38. Consistency, Muscle & Military Mindset with Leon Uptegrove
I met Leon a few weeks ago while enjoying farm life upstate New York. I was searching for a place to work out and immediately resonated with him when I walked into his gym. Leon enjoyed wrestling while in college. Then enrolled in the military to join the Coast Guard. When we met, he shared how he had lost 50+ pounds and how accountability played such a big role in his success to maintain his weight. Leon opened a CrossFit gym 3 years ago and began training others. In our conversation today, we discuss overcoming the mental hurdles and why so many people struggle with reaching their fitness goals, plus much more.
If we can get 1% better each day, then we can be 100% better in 100 daysLeon started Crossfit in 2011 and it changed his life.Wrestling in high school helped shape his habits for improving every day.Leon loves Crossfit for the sport of it. One of the things that makes Crossfit strong is that it’s a community.One of Leon’s goals as a coach is to be less of a hard ass and to be compassionate and meet people where they are.If you can’t lead by example, then you shouldn’t be leading.Aim small miss small. Always start with fitness goals that are digestible. Don’t jump straight to a marathon. Start with a 5k. Then move to 10k. Find something that you enjoy as fitness. Don’t just do something to lose weight.Many people do not understand the power of consistency.Consistency over perfection.There is no money in healthy people.People hesitate to buy healthy versions of food because of cost but it is more cost-effective to eat healthy than it is to watch your health deteriorate.It’s critical to learn what quality food is and how to select it.Managing stress is critical to managing health and weight.Heart disease is still the number one cause of death in the USA. Nutrition, stress, and lack of sleep are key contributors.Only 12% of the population are healthy and exhibit no underlying health issues.Don’t give up on yourself. Pay attention and get rid of the excuses.Recourses:
Study: 12% of American Adults Metabolically Healthy.
Leon on Instagram
37. Maintain Weight by Planning to Fail & Feeling Emotions with Mark Krassner
Mark Krassner is one of my closest friends and one of the most committed coaches I know. He works with people on living their truth and pursuing their dreams. In this episode, I love what he shares about the importance of not overriding your emotions with intellect. We also talked about the importance of accepting and processing emotions that are driving your decisions to live a life of more ease and much more.
Mark loves to help people find ways to step into their greatness.Have a plan for when you fail so that you can minimize the impact.Look for one thing that you can do consistently.Realize that when you fail today it is probably to a lesser extent than when you previously failed. Don’t forget the progress that you have made. Your low points are probably much higher than your previous low points.Pay attention to your feelings and try and understand what is happening in your life that is causing those feelings.Try to name the emotion that you are experiencing. Usually binging is caused by sadness, anger, or fear.Try to focus on the emotion and understand where it is residing in your body. Then try to understand how the emotion wants to move you. What is the physical reaction that the emotion is causing?Give yourself permission to feel and experience the emotion.Try not to override your emotions. Try to actually feel. You can’t focus on anything until you can focus on how you feel.Research shows that 20 minutes of human connection can reduce or remove cravings.Relevant Links
Episode 9 - with Geneen Roth - https://www.buzzsprout.com/1462684/7887649
Mark’s email - email@example.com
All Feeling Full episodes at https://www.feelingfull.com
36. A Comedian's Approach to 115lb Weight Loss with Lee Syatt
Lee Syatt has just reached a personal milestone of losing 115 pounds. I’m honored to bring you my conversation with him. Lee is an inspiring guy, who shares his weight loss journey with courageous authenticity and humor. As a self-described “fat kid”, he was often made fun of and put down because of his weight. In today's conversion, he shares how public accountability plays a big role in his ability to stay on track, how he’s overcoming many obstacles, and how he plans to keep the weight off, for good, this time.
Lee got to a point where he wouldn’t put himself on camera for his podcasts.He works out online with a Zoom group and finds that it keeps him accountable.He also believes that the accountability from sharing his progress each week on his podcast has kept him focused and committed.Lee feels like he lacked self-control in his youth and survived on fast food.Lee started making better food choices and tried to remove items that were just too many calories.He has lost 115lbs in less than a year.During the show, Lee committed to running a 5k in 90 days.Lee is a comedian, and he is finding that some of his older jokes about his weight no longer work well after losing weight.He found that when he stays too sedentary or isolated, he becomes negative.More Episodes are available at Feelingfull.com
The Waistline Podcast
Lee’s Fiverr Gig for Launching a Podcast
35. Find Your Purpose by Developing Self Trust with Light Watkins
Today, I’m speaking with my friend, Light Watkins. He's a meditation teacher, author and advocate for meditation practice. Formerly a model, he one day decided to take a leap and trust the softer voice in his head. One thing led to another, and Light was on a journey to become a yoga and meditation teacher. He eventually went on to write 3 books. His latest, Knowing Where to Look, is a fun read, with 108 short stories that will inspire you to live “on purpose” more courageously.
The book “Conversations with God” got Light thinking more about spirituality.Light decided that following your heart was the most prudent way to find happiness.Your heart will challenge you with difficult changes and it will take courage to follow your heart and evolve.A breakup was the catalyst for Light leaving New York and moving to California.It was in California where Light began teaching Yoga and eventually met a meditation teacher that inspired him to learn and teach meditation.Most people that call themselves meditation teachers are really guides and are not teaching mechanics.Meditation means different things to different people. There are multiple styles of meditation.The biggest benefit that Light has experienced through meditation is being more connected with his intuition.Your heart voice will never tell you what not to do. It only tells you what to do.Resources:
Knowing Where to Look
The Inner Gym
Book mentioned: Conversations With God
34. From Bullies to Broccoli: 100 lbs Lost and the Green Bronx Machine with Stephen Ritz
Stephen Ritz is widely known as “America’s Favorite Teacher.” After losing over 100 pounds and changing his life. Stephen created the first edible classroom in the world. He and his students have grown more than 100,000 pounds of vegetables in the South Bronx, and in the process, Stephen has moved school attendance from 40% to 93% daily, and helped to provide 2,200 youths with jobs in the Bronx. In our conversation, we discuss the many challenges faced by children growing up in the South Bronx, and his journey to provide health and hope to over 3 decades of children.
“Its easier to get a handgun in this community than it is to get a fresh head of lettuce” ~Stephen Ritz
At one point Stephen was over 300 pounds. Food was a big part of Stephen’s identity.He realized that he was overweight while advocating for healthy food in his school system, so he started to eat healthier.A child can’t be well-read if they aren’t well-fed.The Bronx has one of the highest fast food growth rates in the nation.Stephen believes that food justice is racial justice. Access to healthy and fresh foods should be a basic human right.At one point, Stephen’s class of 17 troubled students, planted over 15,000 plant bulbs around the city. That was the beginning of their movement for urban remediation.At that point, he realized the importance of engaging kids.The Green Bronx Machine has partnered for 2200 living wage jobs.When you teach children about nature you teach them about nurture.They decided to grow food and were allowed to sell some of their produce in Whole Foods.Stephen’s students later won the National Indoor Gardening Championship. They built one of the largest commercial farms in the South Bronx and annexed it next to a culinary kitchen.The group discovered tower gardens and began to use them as an integral part of learning.During the pandemic, they delivered over 100,000 pounds of food to 2300 families.Children are disconnected from food. Connecting kids to what their food is and where it comes from, helps them become part of the ecosystem.Show Resources:
Stephen Ritz's Ted Talk: https://bit.ly/2VF9Yhn
The Power of A Plant: https://amzn.to/3ABFtHG
Stephen on Instagram: https://bit.ly/3fY1bxE
Stephen on Facebook: https://bit.ly/3jQVjHR
Green Bronx Machine Swag: https://bit.ly/3CDMjOJ