Mastering Mindfulness Institute with Gina Worful, MS, RD

Gina Worful, MS, RD
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Join Gina Worful in the Mastering Mindfulness Institute Podcast, where you'll embark on a transformative journey to self-trust with your food and body, and reclaim your health confidently. This podcast stands against outdated dieting norms, and teaches you how to step into sovereignty over your food choices and life.

  1. 5天前

    Am I hungry or just craving something (How to tell the difference)

    Ever catch yourself standing in front of the fridge wondering: “Am I actually hungry, or do I just want food?”You’re not alone. Most people struggle to tell the difference between true hunger and cravings, and it’s one of the biggest reasons they don’t feel in control of their eating.In this video, you’ll learn:✔️ How to tell the difference between real hunger and emotional cravings✔️ Why blood sugar crashes can trick your brain into thinking you’re starving✔️ The hidden signals your body sends when it needs food vs. when it needs comfort✔️ How cravings can actually be messagesWhen you can tell hunger from cravings, everyday food choices feel completely different:✨ No more standing in front of the fridge debating if you should eat✨ No more finishing a meal only to still hunt for “something else”✨ No more nighttime overeating just because you can’t tell what your body really wants✨ No more beating yourself up after snacking when you weren’t actually hungryInstead, you’ll feel satisfied after meals, understand your body’s signals, and know exactly what to do when cravings show up.If you found this helpful, let me know in the comments or connect with me on Instagram! https://www.instagram.com/gina.worful/Free Reclaiming Your Power with Food: https://www.masteringmindfulness.institute/✨ Subscribe for more videos on mindful eating, cravings, and how to finally feel confident in your food choices!

    18 分钟

  2. 9月3日

    The Blueprint to TRUST Yourself with Food - Starting Today.

    Ever wonder why you lose control with food even when you know what to eat? 🤔It’s not because you lack willpower.It’s not because you need stricter rules or another diet plan.The truth is… 95% of your food choices are driven by your subconscious mind—your emotions, patterns, and cravings—not just your knowledge.In this video, we delve into the step by step process for building self-trust with food from day one.Most people will struggle with dieting and the road to getting healthier. But with this blueprint, you'll see exactly why people sabotage themselves and struggle to maintain motivation and what to do differently so you can move forward with confidence.You’ll discover:✅ Why willpower, tracking, and suppression never work long-term✅ How to break the cycle of self-sabotage and rebuild confidence with food✅ The 3 steps (Awareness → Regulation → Integration) that create effortless food freedom✅ How to connect with your body’s signals so eating feels peaceful and aligned00:00 Introduction to Building Self-Trust with Food01:49 Understanding the Self-Trust Blueprint06:27 The Importance of Vision and Desire14:25 Creating Lasting Motivation20:44 Building Self-Trust Through Inner Exploration22:00 Awareness: The First Step28:56 Regulation: Calming the Nervous System30:51 Integration: Practicing Self-TrustI’ve been a registered dietitian for 13+ years, and I’ve seen hundreds of people struggle with the same cycle: motivated → “falling off” → self-criticism → trying again. This blueprint is the missing piece that changes everything.✨ Imagine what it would feel like to sit down to eat, feel calm and connected, and know you can trust yourself to make the choice that’s right for you. That’s what this video will teach you.If you’re ready to stop battling food and start trusting yourself again, hit play and let’s begin.📌 Free Training - Reclaiming Your Power with Food

    39 分钟

  3. 8月3日

    Stress Eating: What’s Really Going On (and How to Work With Your Body)

    What if your struggle with food during stress isn’t a lack of willpower.... but a signal from your body asking for safety?In this powerful episode of the Self Trust Series, we explore what’s really happening during moments of stress eating—through the lens of biology, nervous system regulation, and self-trust.You'll learn:- Why stress hijacks your hunger, cravings, and sense of control- How your body’s survival instincts override your willpower and desire to get healthier (and why it’s not your fault)- The science behind the stress hormone cortisol and increased appetite- How to recognize early body signals before cravings hit- And how to shift from battling your body… to working in partnership with itYou don’t need to fix yourself.You need to understand the language your body is speaking.This episode will help you stop the shame spiral, feel empowered around food again, and start rebuilding trust, even in the hardest moments. ❤️Subscribe to get notified about the next video to help you deepen your relationship with food, your body, and yourself.Have you noticed this survival response in your own life? I’d love to hear your story in the comments below.Free Training - Reclaiming Your Power with Food: https://www.masteringmindfulness.institute/Connect with me on Instagram: https://www.instagram.com/gina.worful/Thanks for tuning in. Cheering you on,- Gina #StressEating #MindfulEating #SelfTrust #MasteringMindfulness #Cravings #EmotionalEating #FoodFreedom

    14 分钟

  4. 7月27日

    Control Paradox: Why Controlling Food Backfires - Self Trust Series Part 2

    You’ve been told that controlling food is how you stay on track… But what if all that control is actually keeping you stuck?In this episode, we explore a deeper truth:That the harder you try to control your food, the more you disconnect from your body, and the more powerless you actually feel.If you’ve ever:– Tracked everything you eat, but still felt out of control– Tried to “be good” for a while then spiraled out of control – Thought “Why can’t I just stick with it?”– And you think you just need more willpower or discipline.. …this is for you.You'll learn:- Why control feels safe (but disconnects you from your body)- How controlling food gives a false sense of power- The deeper reason control backfires and what your nervous system has to do with it- How letting go of control is the doorway to true self-trust and food freedom00:00 – The Illusion of ControlWhat no one tells you about why control feels safe — and why it’s not.00:22 – The Hidden ParadoxThe more you control, the more out of control you actually feel.00:44 – Why Control Strategies Keep FailingFrom tracking to restriction — why “doing it right” still doesn’t work.01:40 – What Real Self-Trust Looks LikeShifting from control to connection with your body.01:47 – Control as a Coping MechanismYou’re not broken, you’re protecting yourself. Here’s how.04:26 – The Cycle That Keeps You StuckWhy control leads to rebound... and what breaks the loop.09:42 – What Stress Has to Do With ItHow your nervous system affects cravings, hunger, and power.12:33 – Letting Go Without Losing YourselfWhat it really means to release control and build true trust.16:05 – Closing ReflectionsYou don’t need more discipline. You need a new relationship with yourself.FREE training - Reclaiming Your Power with Food: https://masteringmindfulness.institute/How to work together: https://masteringmindfulness.institute/applyConnect with me: https://www.instagram.com/gina.worful/If this conversation resonated with you, I'd love to hear about it. - Gina

    17 分钟

  5. 7月20日

    Why You Lost Trust with Food (Not your fault) - Self Trust Series Part 1

    If you’ve ever felt like you can’t be trusted around food…If you’ve ever broken another promise to yourself and spiraled into guilt…If you’ve ever wondered, “What’s wrong with me? Why can't I just do it?"this episode is your exhale.It's not your fault. You were taught to not trust yourself. In this powerful opening to the Self-Trust Series, I’m pulling back the curtain on why self-trust erodes in the first place, and why it’s not your fault.Core teaching points: 1) You Were Taught to Distrust Your BodyDiet culture conditions you to believe your body is the problemYou learned to override hunger, ignore fullness, and follow external rulesYou started to believe your body couldn’t be trusted2) Your Nervous System Played a RoleChronic stress and emotional overwhelm pull you into survival modeIn that state, you disconnect from your body’s cuesIt’s not that you lack discipline—your body hasn’t felt safe enough to listen to3) Self-Trust Erodes Through RepetitionEvery time you “break a rule,” it reinforces the belief: I can’t be trustedRepeated self-betrayal (even through well-meaning diets) compounds shameThis isn’t about willpower—it’s a learned, protective response4) The Good News: You Can Rebuild TrustSelf-trust is a skill that can be rebuilt, no matter how much you feel disconnect from yourself and your body. That’s what this entire series will guide you through00:00 Introduction to Self-Trust and Food00:53 Understanding the Loss of Self-Trust01:48 Reconnecting with Your Body05:50 The Impact of Diet Culture10:23 The Role of Stress and Nervous System15:21 Practical Steps to Rebuild Self-Trust18:38 Next StepsFree training Reclaiming Your Power with Food at: https://masteringmindfulness.institute/Apply to work together:https://masteringmindfulness.institut... Connect with me on Instagram:   / gina.worful

    20 分钟

  6. 7月2日

    Nicole's Story: Coming Home to Her Body

    If you’ve tried everything to control your food, and still feel stuck... this is for you.Nicole Lilly is one of the courageous few who was willing to do something radically different. After a lifetime of struggling with her food and her body, Nicole joined Mastering Mindfulness™ to go deeper than doing another diet program. And it changed everything. Nicole opens up about her journey from feeling hopeless and stuck in cycles of dieting and losing control with food to discovering her own inner power and how to finally feel at home in her own body. We talk about: Why trying to control your eating never creates real freedom, and what actually doesHow to stop using food to cope with every emotion, whether it’s stress, loneliness, or even joyWhat it feels like to go from living in your head to feeling safe and at home in your bodyHow to move from sabotaging yourself to stepping into self leadershipSimple practices you can start using right now to build more trust and compassion with yourself00:00 Introduction: A Rocky Relationship with Body and Food00:22 Welcoming Nicole Lilly: A Journey of Inner Work01:06 Nicole's Transformation: From Hopelessness to Self-Discovery03:48 The Turning Point: Embracing Meditation and Mindfulness06:08 Discovering Self-Love and Trust17:17 The Power of Self-Leadership and Discipline23:28 Inner Child Work and Breath Work: Tools for Healing26:27 Activating Breath Work27:34 Connecting Breath to Emotions28:17 The Power of Breath Control28:45 Personal Breath Work Experiences30:31 Body Awareness and Emotional Connection31:46 Using the Body as a Compass32:58 Recognizing Contraction and Expansion36:29 Re-Parenting and Self-Compassion38:30 Practices for Self-Connection39:35 Building Self-Trust and Community45:29 Final Thoughts and ReflectionsIf you’ve ever:✨ Felt like you know what to do but just can’t make yourself do it✨ Woken up vowing to “be good,” only to end the day feeling like you failed again✨ Wondered whether it’s possible to love yourself without losing your motivationThis conversation will open the door to healing your relationship with your food and body with greater trust, love, and connection, that you get to keep forever. Connect with Nicole on Instagram:   / deeplydevotedlilly  https://linktr.ee/deeplydevotedlillyConnect with Gina on Instagram:   / gina.worful  FREE training: Reclaiming Your Power with Food: https://masteringmindfulness.instituteApply to Mastering Mindfulness: https://masteringmindfulness.institut...

    49 分钟

  7. 6月9日

    Valeria’s Story: Stepping Into Her Power With Food and Her Body

    If you’ve ever felt like you know how to eat healthy — but still find yourself sabotaging your progress, losing control, and wondering “Why can’t I just do it?”...Valeria will show you what she realized was this missing piece. For years, she was trapped in that exhausting cycle:Trying so hard to eat perfectly.Following strict food rules.Only to lose control, spiral, and beat herself up — again and again.No matter how much willpower she used, it was never enough.But everything shifted when she discovered a completely different path — one most people have never been taught.Inside the Mastering Mindfulness™ process, Valeria learned how to actually work with her body instead of against it. She let go of rigid control, rewired the patterns that were keeping her stuck, and built unshakable trust with herself — something no meal plan or diet had ever taught her.In this episode, Valeria shares her personal story and the techniques that allowed her to break free from the control-sabotage cycle for good.If your path to health has felt like a never-ending fight, this conversation will open the door to new possibility. And it's a path that almost no one in the conventional health world is talking about. So grab a cozy seat and join us! 💖00:00 Introduction to Self-Love and Change00:16 Welcome to the Mastering Mindfulness Institute01:01 Interview with Valeria Albarran02:53 Valeria's Journey: Struggles and Realizations06:45 Breaking Free from Food Rules09:19 The Power of Self-Love and Trust14:05 Merging Health and Self-Love18:11 Understanding True Self-Love19:49 Addressing Fears of Self-Love and Change21:42 Unraveling Beliefs and Solidifying Identity24:06 Understanding and Healing Root Causes26:21 Transforming Cravings into Self-Discovery28:50 Impact of Self-Love on Life and Relationships34:13 Encouragement and Final Thoughts Connect with Gina: https://www.instagram.com/gina.worful/Connect with Valeria Albarran: https://www.instagram.com/valeriaalb/Free training - Reclaiming Your Power with Food: www.MasteringMindfulness.InstituteApply for Mastering Mindfulness™: www.MasteringMindfulness.Institute/apply❤️#foodfreedom #healthtips #mindfuleating

    38 分钟

  8. 5月26日

    Why I Eat Healthy... Until 3pm?!

    Why You Eat Healthy All Day Then Fall Off Track at 3 PM: Two Surprising Reasons and Solutions Have you ever wondered why you eat healthy all day and then suddenly fall off track around 3 PM? It's not just you—it's a super common challenge and today we'll dive deep into the reasons why. I share my own experiences and the real science behind our body's design that leads to these late afternoon cravings. After this, it will make so much sense as to why you might be struggling right around 3 or 4pm - even when you've been tracking your food all day or you know how to eat healthy. In this episode, I share: - The two core reasons that causes you to fall off track - How your body will tell you if you're having reason 1, reason 2, or both - The solution for each one so you can continue the rest of your day, feeling powerful with your food choices. Let's get back on track by understanding our bodies better! 00:00 Introduction: Struggles with Food and Body00:12 Welcome to Mastering Mindfulness Institute00:57 Common Challenges: Falling Off Track02:02 Understanding Your Body's Design02:32 Two Core Reasons for Falling Off Track04:37 Reason 1: Not Eating Enough12:48 Reason 2: Stress Response23:48 Regulating Your Nervous System29:23 Conclusion and Further LearningFREE TRAINING: Reclaiming Your Power with Food www.MasteringMindfulness.Institute Did you find this podcast helpful? If so, I'd really appreciate your review! You can also connect with me directly here: https://www.instagram.com/gina.worful/❤️ gina

    30 分钟
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Join Gina Worful in the Mastering Mindfulness Institute Podcast, where you'll embark on a transformative journey to self-trust with your food and body, and reclaim your health confidently. This podcast stands against outdated dieting norms, and teaches you how to step into sovereignty over your food choices and life.

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