Coaching for Bariatric Success

In this episode of "LEAN IN: Change Your Size, Change Your Life," we delve into the critical role sleep plays in health and weight management. We start by exploring how sleep is as essential as a balanced diet and regular exercise, supporting brain performance, mood, and overall health while reducing the risk of diseases such as heart disease, stroke, obesity, and dementia. We'll discuss how sleep disorders like insomnia and sleep apnea can disrupt these benefits and why addressing these issues through medical intervention and lifestyle changes is key.

We examine how poor sleep affects appetite and weight by disrupting our hormone balance and metabolism. We'll highlight the impact of blue light from screens on sleep and discuss the importance of maintaining a consistent sleep schedule. Additionally, we'll explore the link between obstructive sleep apnea (OSA) and weight issues, especially in menopausal women due to hormonal changes. Finally, we'll share practical strategies for establishing a sleep-friendly environment and fostering a positive mindset toward sleep. Tune in to gain a deeper understanding of how sleep affects your health and strategies to get a good night's sleep.

Food Cravings and How to Manage Them
In this episode of LEAN IN: Change Your Size, Change Your Life, we explore the science behind food cravings, distinguishing them from general hunger and delving into the physiological, psychological, and environmental triggers.

We discuss the two most common cravings—sweets and salty snacks—explaining how our evolutionary preference for energy-dense sweet foods and the essential role of salt in fluid balance drive these cravings. Learn about the impact of hormones like ghrelin, which increases appetite; leptin, which promotes satiety; insulin, which regulates blood sugar and influences sugar cravings; and cortisol, the stress hormone that can increase cravings and promote visceral fat storage. Interestingly there is gender bias with weight and with cravings with women having more difficulty resisting cravings which is likely related to hormones.

Women are also twice as likely than men to die from a weight-related disease.
We also share practical strategies to manage cravings, including mindful eating (being present while eating), following a protein-rich diet with whole foods high in fiber, and regular meal times to avoid your hunger level getting to 10/10. Discover the role of GLP-1 medications in regulating appetite and reducing cravings, particularly for those managing type 2 diabetes and obesity. By understanding the science behind cravings and employing these strategies, you can better manage your eating habits and improve overall health and well-being. Tune in to gain a deeper understanding of your cravings and how to effectively manage them.

The Importance of Strength Training in Weight Management"

In this episode we delve into the transformative power of strength training for weight loss. Discover how building muscle mass can boost your metabolism, help regulate blood sugar and improve insulin sensitivity, and reduce visceral fat. We will discuss the clinically proven benefits of weight training in multiple forms to help prevent significant muscle loss when losing weight, allowing you to move better and enjoy a higher quality of life. We’ll guide you on how to start incorporating strength training into your fitness routine and why consistency is key. Join us as we break down the essentials of strength training and its crucial role in effective weight management.

As a certified personal trainer, Geof will share expert insights on tailoring workout plans to individual needs and goals. Learn practical tips on creating a balanced strength training regimen, preventing injury, and the importance of recovery and nutrition. From equipment recommendations to addressing common weight training misconceptions, we cover all the bases to help you get started and stay motivated on your fitness journey. Tune in to gain valuable knowledge, take the first step towards a stronger, healthier you.

What is the 80/20 rule?

How can you lean in to the 80/20 approach for nutrition and other aspects of overall health?

The 80/20 rule of nutrition promotes a balanced approach to eating by focusing on nutritious foods 80% of the time and allowing for indulgence 20% of the time. This flexible strategy encourages a sustainable lifestyle rather than restrictive dieting, making it easier to maintain healthy habits long-term. We explore practical tips for implementing this rule, such as meal planning with whole foods, lean proteins, and vegetables, while enjoying treats in moderation. The 80/20 rule also helps eliminate guilt and shame associated with occasional indulgences, fostering a healthier relationship with food.

Beyond nutrition, the 80/20 rule can be applied to other wellness areas such as physical activity, mental health, sleep hygiene, and stress management. Aim to be active most days, reserve time for hobbies and relaxation, strive for quality sleep, and incorporate mindfulness practices. Leave the all-or-nothing perfectionist mindset behind and use this balanced approach to achieve your health goals without feeling deprived. Tune in to learn how the 80/20 rule can create a sustainable, enjoyable lifestyle, and don't forget to subscribe and share this podcast with friends and family.






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When you start on this journey there are some really exciting things that happen - one of the best is a reduction in knee and back pain.

It's this chronic pain from years of being obese that can keep you from thinking you can be more active after your surgery. If there is no injury with your joints I would say take another shot at movement and see what you really can do, you may be surprised !

If you are confused on where to start with that or feeling a bit lost with what to do with this journey , reach out. As a bariatric surgery coach I have worked with many people to help them not just get stronger and fitter but help them navigate the changes that come from this weight loss and health change.

coaching for bariatric success . com





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This first podcast is all about introducing us to you, why we are doing this podcast and who it is for.

Wanting, Wishing and doing - We all wish and want it can be the doing on a consistent basis that can make things difficult. This journey isn't easy but always doing something, even if its small, is better than wishing.

If you need a bit of a push or your finding that you are not keeping to even the small I'm here to help .

Coaching for bariatric success. com

I promise if you keep doing it you will go from "I HAVE to exercise" to "I WANT to exercise"

I work with many many beginners when it comes to exercise and I have seen that transition happen over and over again. And every time it happens it makes me happy because I know that they have made a massive change to their health and life. Why? Because once you notice how good you feel after you put in the work you don't want to not feel that way!

If you are thinking about starting but just don't know what to do or you are in the I HAVE to do this stage still - reach out I'd love to talk with you about how I can help you go from HAVE to to WANT to.

Coaching for Bariatric Success . com
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