Nourish and Nurture: De-stress your way to weight loss, supercharge confidence and energy for good.

As a nutrition coach when I am chatting to people in the DMs or in client check-ins, there is an assumption that fat intake needs to be heavily restricted. Today I will discuss why these myths persist and what to do to ensure appropriate dietary fat. Research has shown that moderate-fat diets can be equally or more effective for fat loss compared to very low-fat diets. A meta-analysis of 53 studies found that low-carbohydrate interventions led to significantly greater weight loss than low-fat interventions. Additionally, studies in obese individuals have found that low-fat diets tend to be less effective than low-carb diets for weight loss. The key is to focus on a balanced approach that includes moderate amounts of healthy fats, along with adequate protein and complex carbohydrates, rather than extreme restriction of any macronutrient. This approach is more sustainable and can lead to more effective long-term weight management. If you have any questions, leave them below the episode or DM me and I can help. If you want a therapist, nutritionist and menopause coach supporting your weight loss and wellbeing journey, you can apply to work with me here Coach Sarah x

Welcome to "Myth Busting: Nutrition Edition," where we're tackling 10 persistent nutrition myths that might be holding you back from achieving your health goals. I'm your host, Coach Sarah Lacey, nutrition mood and mindset specialist and I have collected a number of the common myths that can cause confusion and become unhelpful to you making lasting behaviour change. Let's dive in! Some highlights: Fasting and blood glucose levels Cardio better than Resistance training for fat loss Protein: what is a safe amount? Carbohydrates: evil or necessary? If you are confused about any aspect of nutrition, DM or Email me today and I'll see if I can help: IG: www.instagram.com/nourishandnurtu.re Email: sarah@nourishandnurtu.re www.emotionalregulationcoaching.com

Happy New year all! As a nutrition, mindset and mental health coach, I've observed that women often face significant mindset barriers when it comes to health behavior change, especially in the post-Christmas period. Here are the top 10 mindset barriers and ways to overcome them... We will discuss common barriers I have been discussing with clients and have experienced myself, then we will explore solutions and workarounds for mindset and practical barriers. Keeping this short, succinct and solution-focused. Let me know what you are struggling to implement right now, be that nutrition, sleep, stress... I have limited spaces on my 90 day Holistic Health Upgrade programme, so if you are curious to know a little more click here for all the info, video testimonials and FAQs. x

Happy Christmas, gentle ...listeners? (Been watching A LOT of Bridgerton lately lol_ I hope that you are all enjoying your Christmas holiday with family and friends. It is always a good time to reflect on what you are doing/have done well and this can be particularly helpful at this time of year. It is maybe an age thing but I can at times lean towards focusing on what I did not do well when reviewing my efforts across the year, or even more recently. Today's episode is a shorty but a goody. I am walking you through my Reflect & Reset form, a short form I have linked below in case you want to take a few moments and really connect with the highlights and lowlights of 2024. It is only by acknowledging and appreciating our wins that we will can maximise motivation, focus and a mindset that will lead us to the goals we have. I would invite you to make a mental note (or complete the form) of your answers to the invitations and questions I'd like you to consider, so that you can show up and be your best self in 2025. Or you can take a few moments to complete the form I refer to throughout the episode here. This is just for YOU, to consider what YOU want to get out of your life (at any time of the year) so you can repeat this as often as you like. The questions will always apply. Happy New Year to you all. Coach Sarah x

Welcome to the podcast episode on managing holiday negativity using Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) strategies. Today, we'll explore how to handle unhelpful negativity around Christmas, particularly when making positive changes in your physical fitness, nutrition, and lifestyle. I will dive into examples of how to harness and change unhelpful thoughts and behaviours and how to hold boundaries to protect your health & well-being goals. If you enjoyed this one please let me know and feel free to share with a friend. Sarah x

Hey everyone! Welcome back, in today’s episode we are talking all about Cortisol. I will be busting myths about cortisol, highlighting it's health benefits And as always I will provide practical advice for maintaining healthy cortisol levels using nutrition, stress management and more! Let me know what you think and if you have any questions DM me @nourishandnurtu.re Coach Sarah x

Seasons Greetings to you! We all know how busy Christmas time is and that can make it very difficult to strike a balance between having some of the (mince) pies and eating all of them. In this episode I will show you practical ways you can navigate the festive season with confidence. Also 3 spaces have gone following the launch of my Black Friday offer, leaving just 2 spaces. If you think you'd be a good fit, and are fed up with dieting and emotional eating, check our the deets: ✨ Special Offer: Enjoy £81 OFF when you join before December 6th! And get FREE coaching for the whole of December ✨ USE CODE: BLACKFRIDAY Join my community and discover how my holistic, expert guidance can transform your life. But don’t just take my word for it—watch these inspiring testimonials from women who have experienced incredible mental & physical results (and still are)! 🎥✨ 👉  What You’ll Get: - Straightforward tailored nutrition plan for YOUR body, goals and lifestyle - Strategies for hormonal harmony (pre or menopausal) - Techniques to elevate your mood and energy levels - BONUS: I am offering free coaching for the entire month of December (equal to £81 off!) plus you will gain exclusive access to my delicious recipe books, mindset guides, meal plans and more! 👀 🌈 **Ready to start your Nourish & Flourish journey?** Click the link to learn more https://www.emotionalregulationcoaching.com/and claim your discount today - once the coupon (CODE: BLACKFRIDAY) is used by the five lucky ladies, doors close until 2025! 😍 P.s. I never offer FREE coaching so jump on this while the offer lasts (until Friday 6th December).

There are many reasons as to why we might give up on the habits needed to create behaviour change and in turn to achieve our goals... Whether that is to get fitter, feel leaner in clothes, to have more energy We need to first understand mental or practical roadblocks that make the process of change feel intolerably long. Today we'll examine the reasons clients (and I) have found change difficult in the context of weight loss but also other life goals. Then we will turn to strategies for overcoming and acting in spite of those reasons. Enjoy! P.S. My rebranded programme, Nourish & Flourish (formerly known as Food & Mood Freedom Academy) has 3 spaces left this side of Christmas so if you want to learn how to navigate the festive season, beat emotional eating, have supercharged energy and more, check out the info here.

Welcome to our podcast on overcoming mindset barriers in health behavior change. I'm your host, and today we'll explore common obstacles and practical solutions for various aspects of health and wellness. Self-Determination Theory (SDT) is the theory that humans have three basic psychological needs: autonomy, competence, and relatedness. When these needs are met, we're more likely to develop intrinsic motivation for behavior change, leading to better long-term outcomes. Maslow's Hierarchy of Needs, while similar, gives us a more hierarchical structure of human needs. However, both theories emphasize the importance of addressing fundamental human needs for effective behavior change. Our mindset will affect how we see our struggles, abilities and potential for growth in these areas, so it plays a crucial role in health behavior change.  Join me for today’s episode which explores dominant mindset barriers when trying to adopt healthier habits and solutions for each. Enjoy!

Hi everyone and thank you for joining me today! I have been speaking to clients and with friends lately and we have been talking a lot about the difficulty knowing what we SHOULD do and what we ARENT doing... The frustration, guilt this causes and ultimately how stuck and helpless it can make you feel. If you can relate to this, listen up. You are not lazy, or a failure for struggling to do the actions that align with the goals you have set for yourself. Change is hard, it is unfamiliar so there will be some resistance to it. Itrs why habits are hard to break and why its hard to form new habits as well. I’m going to talk through ways of connecting with your "why" for health behavior change and use it to bring about lasting change. Enjoy x P.s. I have 3 coaching spots left this side of 2024 so if you are interested in grabbing one, let's chat: DM on Instagram or Facebook Or email Sarah@nourishandnurtu.re

Have you ever wondered why it is so hard to exercise self-control? I hear about it and discuss it often with my friends, family and businesses I support. Welcome to this week's podcast episode on self-control! Today, we'll explore why self-control can be challenging to maintain, common myths about self-control and what we can do to enhance it. We'll delve into the limitations of self-control and examine factors that can hinder it, especially in the context of healthy habits and healthful behaviour change. Finally, I’ll run through practical strategies to boost your self-control. If you found this useful this, do leave a comment or DM on Instagram and share with someone who could benefit from hearing it too. Enjoy! x

We are very lucky to be joined by Professor Ross White today! Professor White is Director at Strive2thrive Ltd. providing clinical psychology support to both individuals & organisations. He is Professor of Clinical Psychology at Queen’s University Belfast, author & keynote speaker and is an expert in Acceptance and Commitment Therapy (ACT). Professor White has supported a plethora of  high-performance clients to develop psychological flexibility, emotional regulation and resilience and make choices in line with their personal values. On the podcast I regularly talk about applying CBT and ACT in the wellness programmes that I deliver to individuals and businesses, with an emphasis on living a values-led life. ACT stands for Acceptance & Commitment Therapy and for me has been the vehicle for me to achieve just that. ACT is a therapeutic approach that encourages us to have psychological flexibility and to be values-connected and values-led in our actions, which feels like a helpful approach, given that we tend to be unhappier when our thoughts or behaviours are fixed and when we are not living a life aligned with our core values. ‘The Tree That Bends’ book is available as physical copy, ebook on Kindle, and audiobook on Audible - ⁠https://www.amazon.co.uk/Tree-That-Bends-Flexible-Thrive/dp/1529429994/⁠ The latest issue of the ‘5 to Thrive’ newsletter is available here - ⁠https://tinyurl.com/Thr5Oct24⁠ Instagram: @RossGWhite X : @RossGWhite LinkedIn: ⁠https://www.linkedin.com/in/prof-ross-g-white/⁠ Email: ⁠ross.white@strive2thrive.co.uk⁠ Website: ⁠www.strive2thrive.co.uk⁠ / ⁠www.rossgwhite.com⁠ Enjoy this one folks!

Welcome to today's episode on managing the Menstrual Cycle. We'll explore practical strategies for each phase to help you thrive physically and emotionally throughout your cycle. In doing so you harness hormone health and I'll show you how you can learn: - When to push yourself - When to back off a little - How to do the above using nutrition & lifestyle tweaks So that you can be your best self at any phase of your Cycle.

Emotional eating is a complex behavior that stems from various psychological and physiological factors. Understanding why we emotionally eat and implementing strategies to address it can significantly improve our overall health and well-being. Today's episode consists of why we eat emotionally, practical strategies to minimise this often unhelpful behaviour AND how we can rethink emotions as 'messengers'... If you struggle with emotional eating, or tolerating certain emotions this is a good one for you. Enjoy!x

Are you an evening snacker? If so this one is for you. I have been there myself, eating with abandon the remnants of the kids' sweet stash...eating and having no idea why. In this episode I will explain exactly how you can use a number of key strategies to minimise this often frustrating habit. I will unpack the psychological and practical solutions that you can easily implement in respect of your own snacking habits. By the way, I am not anti snacks - but snacking a lot in a way that takes you away from your goals can indicate: Stress needs to be better managed That you are bored or lonely That you are under-hydrating That you need more sleep As you listen to today's episode pick out 1 or 2 things that resonate with you and try those particular strategies out. If you know someone who could benefit from hearing this one, share it with them. Enjoy, like and share x P.s. I am opening up just 3 new spaces on my Food & Mood Freedom Academy in the next week so if you want to find out more click here so you can feel leaner, stronger and more confident by Christmas.

Today we continue our journey through Menopause transition and the symptoms which accompany it. This time I am discussing the less well-known symptoms, since we often only hear about night sweats, mood swings, hot flashes - when actually each woman will experience menopause differently, in a way that is unique to them. But if we are not talking about the many ways we can be affected by menopause, many women risk feeling even more stressed and more alone than they need to be. - I'll be guiding you through symptoms like phantom smells, insect bites yet no insects in sight, visual auras and more. - We will explore the psychological and practical effects of these symptoms on body, mind and functioning. - Then we will identify practical strategies to minimise their impact. If you are experiencing any of these let me know in the comments or DM me on Instagram. x If you are interested in my coaching programme or in working with me click here.

Having first hand experience of menopause transition and speaking to clients and followers, I felt this would be a great opportunity to share practical strategies that will help manage symptoms. In today's episode I am focusing on the nutrition, psychological and practical strategies that you can start to introduce in your life and feel the difference they make. If you enjoyed this one please share with a friend x

Menopause - "What fresh hell is this?" you might say? I know I hear you, I am in menopause transition myself and it is extremely difficult in managing the physical and psychological effects. Several clients and fellow menopausal friends suggested that this would be a useful topic to cover Namely how we can minimise and manage our respective menopausal symptoms...even less talked about symptoms like constipation or urinary incontinence. In today's episode we will dive into 3 key areas that you can optimise for menopause mastery : - Nutrition - Stress management - Lifestyle habits I'll give you practical strategies for each of the above areas and explain why they are effective. I will be covering more aspects of menopause - and for those (like me) who do not experience night sweats but experience the phantom insect bites and anxiety, so stay tuned ladies! Remember the clue is in the name, Meno-PAUSE, it is a time to pause, re-evaluate, recalibrate and re-adjust. What worked before will not necessarily work now and that is okay. And I am here to help you find YOU again. If you enjoy this one please share with a friend x

Oh my word, it's a biggy, Episode 60 of the Nourish & Nurture podcast!! Firstly, thank you for listening and for sharing your questions and struggles with me. The challenges, wonderings and questions that listeners, followers and clients share with are what informs my episodes, so thank you all! Today's offering is all about mindset, it's power, it's limitations and ways to optimise it. What will be covered: - What is Mindset? - What does it consist of? - Benefits of a Growth vs Fixed Mindset - Practical suggestions to develop a growth mindset As always if you enjoy this one, please share with someone who you think would also enjoy it. I have created 3 extra spaces on my Food & Mood Freedom Academy and throwing in FREE resources to further boost your health & wellbeing journey. If you want a programme that targets deeper issues and helps you end emotional eating and supercharge energy, click here to see the FAQs and ⁠Academy info⁠. Thanks for listening, Coach Sarah

Ever wondered why you can't sustain willpower, why we get those dips in self-control and end up sabotaging our goals? This is what I wanted to begin to address in this episode (I'll do more podcasts on this), to discuss what influences willpower and self-control, common barriers and some workarounds for enhancing both. If you want some help with your goals and feeling stuck, DM me and let's chat x