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Everything You Need to Know About Your Biome. Podcast Episode 33

What is your biome? How does it affect your health? Your behaviour? And even your weight?

Dr Orlena chats to Lisa Kilgour, nutritionist to find out.

How to Lose Weight With Your Biome Podcast

Connect with Lisa

Her website - www.LisaKilgour.com
More info on her membership site - https://lisakilgour.com/yourbeautifullife
Her TEDx talk (more on the microbiome) - https://www.youtube.com/watch?v=ghAmkVMYkPw&t=3s

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The Perfect Diet

The perfect diet for you is different from the perfect dier for your best friend. Just because something works for you, doesn't mean that it's going to work for anybody else.

We have to really listen to what our body wants and ask ourselves "Am I eating the best way?"

The Microbiome

We are 50% bacteria.

There is this huge ecosystem about equal to the number of cells we have in our body.

It is called a microbiome, a community of bacteria, parasites, and yeasts that when working well, they modulate our immune system, help balance our brain...

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Health Benefits of Olive Oil. Podcast Episode 32.

Today I'm super excited to be interviewing Doctor and Professor Miguel Ángel Martínez, one of the coordinators of the PREDIMED study.

He's taken time out of his busy schedule to tell us about the healthy benefits of olive oil.

Health Benefits of Olive Oil Podcast

See also: Health Benefits of the Mediterranean Style Diet.

Olive oil has been used for 6,000 years in the Mediterranean area where there are lower cases of cardiovascular diseases compared to Western areas and other parts of the world.

Tips in Choosing Olive Oil

  • Make sure it's extra virgin
  • Take note of the date of production. Ideally, it should be within one year of purchase
  • Buy your olive oil locally

The Best Way to Consume Olive Oil

Make sure that you eat olive oil amongst a healthy diet.

Eat olive oil with lots of vegetables, fish, and legumes.

A healthy snack made out of bread, cream cheese, tomatoes, herbs and olive oil #healthy #oliveoil #oliveoilbenefits #oliveoiluses #oliveoilhealth #healthylife #healthyliving #healthylifetips #healthylivingtips #healthylivingmotivation #lifestyle #healthylifestyle

 

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Author Bio

Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about...

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3 Easy Steps to Sustained Weight Loss. Podcast Episode 31.

Connect with Alicia

You can find Alicia at Aldin Consulting Group and Accion-istas

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Author Bio

Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.

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Index of Fit and Fabulous Podcasts and Blog Posts

Podcast Reviews

"I’m finding your podcasts so inspiring. I’ve lost 6.6 kg already by changing my diet, 30 min walk most days & priority sleep. You had me with “choosing a diet that works for you”! I found you, became inspired & starting taking care of myself. Thank you, Orlena" Happy podcast listener

Fit and Fabulous Podcasts

Season 3

120. How to Make Change Easy to Feel Fit and Fabulous

119. How Mindful Eating Can Help you Stop Overeating

118. Helping Kids with Big Emotions with Meaghan Jackson

117. How to Stop Overeating When You're Stressed

116. How to Stop Overeating at Dinner Time and Night Time

115. How to Stop Overeating and Overcome the Fear of Hunger

114. How to Stop Overeating

113. Teaching Our Fussy Kids Health Eating Without the Stress

112. How to Stop Looking at Your Phone So Often

111. How to Live a Long and Healthy Life For Busy Mums

110. How to Create a Routine that Includes "Me Time"

109. How Self Care is the Key to a Healthy Family...

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Why Can't I Lose Weight? How Does Insulin Affect My Weight? Podcast Episode 30

 

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Why Can’t I Lose Weight? How Does Insulin Affects My Weight?

In today’s podcast we’re looking at some common blocks that stop people from loosing weight.

I’ll be explaining how hormones, specifically insulin, affect our bodies. Plus how you can create a healthy way of eating, that supports your weight loss goals.

Why is it so Difficult to Lose Weight?

I recently sent out a survey to people on my email list to find out what problems they faced when trying to lose weight.

Here are some of the responses:

  1. Lack of Exercise. “I’m fat, I’m lazy. I don’t loose sleep over it as I know that lack of physical activity is a contributing factor.”
  2. Nothing Works! I’ve tried so many things. E.g. reducing carbs, calorie counting, the keto diet. They work for a bit and then stop working.

Common Misunderstandings about Weight Loss

Many of the comments highlighted common ways of thinking that aren’t true. Lots of unrealistic...

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Everything You Need to Know About Perimenopause, Menopause and Post Menopause. Podcast Episode 29

A woman fanning herself due to hot flashed brought about my menopause #healthy #healthylife #healthyliving #healthylifetips #healthylivingtips #healthylivingmotivation #lifestyle #healthylifestyle #positivity #selfimprovement #weightloss #loseweight #loseweightmotivation #perimenopause #menopause #postmenopause

What is the Menopause?

Menopause is a progression and starts with “perimenopause”. Perimenopause can start in your mid to late 30s, or early 40s.

Hormones begin to change their normal patterns.

Progesterone levels fall as women aren’t ovulating every month. This means you don’t make as much progesterone. So there’s more estrogen (or "oestrogen" if you're from the UK).

Estrogen stimulates growth. It stimulates growth of the uterine lining, of the breasts.

This can lead to flooding periods and painful breasts and weight gain.

“Menopause” is a day that marks a year after your last period.

Perimenopausal Symptoms

Common perimenopausal symptoms include new anxiety, new insomnia and weight gain. Fatigue, changes in periods.

Low Progesterone Causes Symptoms

Anxiety and insomnia can be attributed to low progesterone.

Rising and Falling Estrogen Levels

Erratic estrogen levels are responsible for flooding periods.

High Cortisol Levels Lead to...

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Top 10 Fit and Fabulous Podcasts Episodes

Can you believe that the Fit and Fabulous podcast is over 6 months old? Part of me feels like I've been podcasting forever. The other part feels like it's only been 2 minutes.

Why Fit and Fabulous?

The "reason" behind the podcast is to show you that what you do influences your health and wellness. We have it in our hands to lead a healthy and amazing life.

Many people think that it's "too difficult", or they'll "get to it another day".

I want to inspire you to start now!

I want to show you that what you do does affect your health. And that you can make changes that are EASY and FUN!

I'm all about "easy", especially when it comes to cooking for my 4 kids! (None of them like the same things. In fact, it feels like some of them don't like anything.)

Top Take Home Messages of Fit and Fabulous

Here are the things that I like to chat about.

  1. Specific illnesses and how we can avoid them.
  2. What is a healthy life? We look at nutrition, exercise, sleep and mindfulness.
  3. Weight loss. Many people...
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How to Avoid Osteoporosis. Podcast Episode 28.

Interview with Dr Joanna Bayley on osteoporosis. Dr Jo explains what osteoporosis is and how to avoid it.

How to Avoid Osteoporosis Podcast

What is Osteoporosis?

Osteoporosis is a weakening of the bones that happens as we get older. We normally think of our bones as a “static structure”. Actually our bones are constantly breaking down and remodelling. This is good news if you break a bone. It allows the bone to fix itself. In osteoporosis, the balance between breaking down and remodelling gets unbalanced. There is too much breaking down and not enough remodelling.

We become more at risk of fractures, especially in the spine, hip and wrists.

The Symptoms of Osteoporosis

One of the big problems is that people don’t have any sysmptoms until they have a fracture.

There are treatments available to stop it getting worse. But it’s best if we can avoid osteoporosis in the first place.

People at Higher Risk of Osteoporosis

People start to become at risk of...

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How Alexis Transformed her Life to Fit and Fabulous. Podcast Episode 98.

Keep in Contact with Alexis

Follow her on Instagram.

Check out her website.

Transform Your Life Today. Work with Dr Orlena

Dr Alexis shares her transformation from overwhelm and frustration to living  her healthy "dream life" on autopilot. And how having me, Dr Orlena as a coach made it easy and fun.

Interested in finding out more about coaching with Dr Orlena? Email me at [email protected]


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Author Bio

Dr Orlena is a health coach. She helps busy mums go from "I can't lose weight" to feeling fit and fabulous. Find out more about her here.

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How to Be Like Your Skinny Friend Who Can Eat Anything. Podcast Episode 27

 

How to Be Like Your Skinny Friend Who Can Eat Anything.

Do you have a skinny friend who can eat anything? And you wonder how they manage it? You watch them wolfing down cake at a birthday party and think how unfair it is! How come they don’t put on weight whereas you avoid cake and still put on weight!

Do You Know How Your Skinny Friend Lives Her Life?

When you look at a snap shot of someone’s life, it’s easy to make assumptions about how they eat and live. A bit like social media. People tend to put the highlights of their life on social media.

You need to consider how your skinny friend lives her entire life. How she eats (other than when she’s at a party.) How much sleep and exercise she gets. How stressed she is.

Our gut flora, our “biome”, also plays a large part how our bodies put on weight.

It’s easy to watch your friend eating a piece of cake, without understanding their entire lives.

How Frequently We Eat also Affects Our...

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