Shows / Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
This show is for women over 40 who are trying to create balance in their life when it comes to food, body, self-care., and wellness. You struggle to put yourself first, to maintain consistency when something isn’t perfect or you feel like you don’t have enough time or will power to achieve the goals you desire. Tricia Stefankiewicz, Registered Dietitian/Nutritionist. I’ve worked with women like you achieve their health goals by focusing on the next best step –no matter how messy - and meeting…
Episodes
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
Consistent Triumph: The Path to Success Through Daily Discipline
In this episode, we delve into the transformative power of consistency on the journey to success. Explore how small, daily actions compound over time to create…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
Nine ways to start to eat more mindfully
Episode description: This episode talks about mindful eating, mindless eating, and how to work towards getting into a mindset of being present- or mindful-…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
Are you limiting beliefs sabotaging your health goals?
Episode description: Today we will talk about self-limiting beliefs and how they can prevent us from achieving the health goals we desperately desire to make…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
Getting back on track when you feel like you have "gone off the rails" with your eating. Tips to feel more empowered to take action
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
Create a PLAN for your health with me! Listen in!
Episode description: In today’s episode, we will chat about the necessary steps to creating a health plan that works for you. We will first talk about what…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
307:// How Your Body Uses Food for Fuel—No Labels Required
Your body is incredibly smart. Every time you eat, it gets to work breaking down food, absorbing nutrients, and turning it into energy so you can think, move…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
306: // The Little Habits That Sneak Up on You—and How to Take Back Control
Have you ever found yourself mindlessly snacking while scrolling through your phone, or grabbing a few extra bites while cleaning up after dinner? These small…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
305:// Ditch the Diet: How to Shift Your Mindset to Health-Focused Eating in Perimenopause and Beyond
For many women over 40, weight loss has long been tied to dieting—counting calories, restricting foods, and following strict plans in hopes of seeing a lower…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
304:// Should Pre and Postmenopausal Women Use a Weighted Vest?
Weighted vests have gained popularity as a tool for improving strength, bone density, and overall fitness. For women in premenopause, menopause, and…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
303:// Naturally Occurring Foods That Act Like GLP-1: Can They Help Control Hunger?
GLP-1 (glucagon-like peptide-1) receptor agonists have been gaining attention for their role in weight loss and appetite control. Medications like Ozempic…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
302:// How Your Emotions, Mental Health, and Unmet Needs Impact Your Eating, Hormones and Weight Loss
302:// How Your Emotions, Mental Health, and Unmet Needs Impact Your Eating, Hormones And Weight Loss Instagram: www. instagram.com/wholehealthempower FB…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
301:// Insulin Resistance in Perimenopause and Menopause: What You Need to Know
As women transition through perimenopause and menopause, they often notice changes in their weight, energy levels, and overall health. One key factor that can…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
300:// The Power of Self-Monitoring in Your Weight Loss and Health Journey
When it comes to losing weight and improving your overall health, one of the most effective tools is self-monitoring. Tracking what you eat, how you move, and…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
299://Embracing the Journey: Why It’s Hard Before It Gets Easier
Episode Description: Changing your health habits isn’t just about following a new meal plan or committing to a workout routine—it’s about breaking old patterns…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
298:// How Our Emotional State Influences Our Weight
Our emotions are powerful forces that influence nearly every aspect of our lives—including our weight. While many people focus on diet and exercise as the keys…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
297:// Why Discipline is the Key to Thriving Through Perimenopause and Menopause
Instagram: www. instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ 3 Way to eat better workbook…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
296:// Why do we as women always make ourselves the last priority and how can we start to do things differently?
As women, we’re often praised for our ability to juggle countless responsibilities—caring for our families, excelling in our careers, and supporting our…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
295:// Why You Can’t Shame Yourself into Losing Weight—And Why It Matters for Women Over 40
Today’s episode focuses on the powerful yet often misunderstood role that shame plays in weight loss journeys. You’ll discover why shaming yourself doesn’t…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
How can you start to align with your health goals? Three actionable steps. Listen Here.
In our episode today, we talk about 3 actionable steps for you to think about as you start to align yourself with your health goals. These strategies include…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
Beyond Blame: Embracing Responsibility for Your Health
In this week's podcast episode, we'll explore the impact of the victim mentality on health and offer strategies for breaking free from its grip. Instagram…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
Does your vagina need therapy with Dr. Lucinda Hayburn
Episode description: In this episode, we speak with Dr. Lucinda Hayburn about the vagina, more specifically, the vaginal muscles and pelvic floor therapy. We…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
290:// Don’t Wait for January: Achieve Your Health Goals Today
As the year draws to a close, it’s natural to reflect on the goals you set months ago. If you’re feeling disappointed because you haven’t achieved your health…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
289:// Mastering Self-Acceptance: Stop Letting Your Looks Dictate How You Feel About Yourself
For women over 40, navigating the relationship between self-love and health goals can feel like a tightrope walk. On one hand, you’re encouraged to embrace and…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
288:// How to Start or Tweak Your Health, Wellness, or Self-Care Routine Incorporating Strategies from "Atomic Habits"
Whether you are starting a new goal or redefining a routine you are already working on - it can feel overwhelming and hard to squeeze in and become good at it…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
287:// Using the Hunger-Fullness Scale to Lose Weight Naturally
If you've been looking for a more mindful, sustainable way to approach weight loss, the hunger-fullness scale might be the tool you need. Rather than rigid…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
286:// Can I lose weight without counting calories? Let's talk about other options.
Losing weight without counting every calorie? Yes, it’s possible—and it might even be more sustainable, especially for women over 40. By focusing on balanced…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
285:// How to Overcome Learned Helplessness: Sustainable Weight Loss and Healthy Eating After 40
In our journey to better health, there are often times when we feel stuck, defeated, and unable to make progress, no matter how hard we try. If you’ve ever…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
284:// The Illusion of Progress: Why Thinking, Hoping, and Talking Aren’t Enough
Recently I was scrolling through social media, and I heard this clip about wanting something isn’t the same as doing it, thinking about isn’t the same as doing…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
283// How Do I Deal with Emotional Eating or Cravings?
Let’s be real—most of us have turned to a snack (or two… or three) when we’re feeling stressed, tired, or just overwhelmed. For women in perimenopause and…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
282:// Can Healthy Eating Improve My Energy and Reduce Perimenopause and Menopause Symptoms?
For women going through perimenopause and menopause, hormonal changes can bring about a variety of symptoms—ranging from fatigue and mood swings to hot flashes…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
281:// Why Is It Harder to Lose Weight Now Than It Was in My 20s or 30s?
As women reach their 40s, many notice that shedding the weight is no longer as simple as it used to be in their 20s or 30s. The same diet plans or workout…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
280:// From All-or-Nothing to Incremental Change: Why Every Small Step Counts
We’ve all experienced that intense desire for change – the moment when we commit to a new diet, workout routine, or health goal with the best of intentions…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
279: // From Wishing to Doing: How to Commit to Your Health and Wellness Goals
Episode Description: When it comes to making lasting changes in your health and wellness, one of the biggest obstacles is often ourselves. We say things like…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
278:// From Comparison to Self-Compassion: Honoring Your Unique Health Journey
It’s easy to fall into the comparison trap when it comes to health, wellness, and self-care. You might find yourself thinking, “Everyone else is doing better…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
277:// From Quick Fixes to Lasting Wellness: Why Health Requires Patience
Past Episode to listen to: https://wholehealthempowermentproject.podbean.com/e/mindset-choices-consequences-and-clarity/ Instagram: www…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
276:// From Perfect to Possible: Transforming Your Health Journey with Progress Over Perfection
Episode Description: Many of us have the best intentions when it comes to improving our health. We set goals, create plans, and commit to making changes…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
275:// Turning Intention into Action: How to Stop Wishing and Start Doing for Your Health
Episode Description: We’ve all been there: setting intentions to improve our health—promising to eat better, exercise more, get enough sleep—but somehow, these…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
274:// Putting in the Work, Not Seeing the Results? Strategies for Health and Wellness Success
Episode Description: Today, we will explore the challenges of waiting for progress to happen, what to do when you find yourself at a crossroad, and how to…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
273:// Embracing Change: Promoting Health While Accepting Your Evolving Body
Episode Description: Reaching the age of 40 and beyond brings with it a unique set of experiences and changes. Your body, once so familiar, now feels like a…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
272:// Running on Empty: The Health Risks and How to Refill Your Tank
The cycle of running on empty is all too familiar for many of us. We push ourselves to meet deadlines, juggle responsibilities, and meet the demands of our…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
271:// The Rollercoaster of Dieting: Managing and Overcoming Inconsistencies
Episode description: Embarking on a healthy journey often starts with excitement and determination, but as challenges arise, maintaining motivation becomes…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
270:// Unseen Scars: The Health Consequences of Past Trauma"
How Trauma Affects Our Health - CTHC at UCSF Univ of Cal at SF - Center to advance trauma informed carePast trauma may haunt your future health - Harvard…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
269:// Conquer Nighttime Snacking: Tips for a Healthier You
Many of us find ourselves reaching for snacks late at night, not out of hunger, but out of habit. This common behavior can derail our health goals, contribute…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
268:// Seeing Possibilities: Overcoming Comparison to Embrace Your Potential
Have you ever looked at someone else's success and thought, "I wish I could do that"? Whether it's achieving a fitness goal, launching a successful business…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
267:// Why Focusing on the Process Reduces Outcome Disappointment
Disappointment is a common emotion when our efforts don't lead to the desired outcomes, but there are ways to mitigate this feeling and stay motivated. By…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
266:// The Journey is the Reward: Achieving Big Lifestyle Changes
When it comes to making significant lifestyle changes, it's natural to focus on the outcome. Whether it's losing weight, getting fit, or achieving a healthier…
- Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness
265://The Secret to Better Health: Embracing What You Avoid
We've all been there—knowing exactly what we need to do to improve our health but finding endless reasons to avoid it. Whether it's skipping workouts…