Weight loss doesn't happen spontaneously. It happens when we create a plan and follow through with it. If you find that day to day you are winging it without any kind of plan for how you'll lose weight, you have got to listen to this episode. You'll learn how to get your meal planning mojo in gear so that you can finally take action on the permanent weight loss you've been wanting. You've got this! Join The 2-Minute Meal Plan Challenge by going to drnatanya.com/plan. Sch...
Mar 01, 2023•31 min
Sugar. More Sugar! Dopamine! Who doesn't enjoy a sugary sweet? In this episode we'll learn how to have more control around sugar without removing it entirely from our diet. If you want to learn how to eat treats in moderation then have a listen! Get the Busy Dentist's Guide to Creating More "Me Time" Without Losing Sleep by going to drnatanya.com Schedule a consultation with me to learn more about 1:1 coaching by going to drnatanya.com/connect . Check out Dr. Natanya&apo...
Feb 22, 2023•20 min
You know those days… 3 or 4pm rolls around and you’re feeling sluggish? Perfect time to hit up the break room for a little pick me up like a coffee...and perhaps one of the pastries that a patient brought over. Up until now, maybe this has been a fairly common occurance for you, but you also know that snacking throughout the day isn’t helpful for your weight loss goal. So what are you supposed to do? How do we fix the "mid-afternoon slump" without eating? In this episode I’m going to g...
Feb 15, 2023•22 min
Do you believe you can love and accept yourself exactly how you are AND seek to make a change? Contrary to popular belief we don't have to hate on ourselves to lose weight. Interestingly, most of us think we'll love ourselves more when we lose weight - but if we don't learn to love ourselves in the process - we'll be left very disappointed. This is why the majority of us lose weight and then gain it back fairly easily. In this episode we learn into the most fundamental elemen...
Feb 08, 2023•21 min
Do you feel like you're hungry frequently throughout the day? Are you find yourself snacking because you can't make it to the next meal? If you're feeling constantly hungry you may be having a hard time losing weight. In this episode we'll learn about our hunger hormones and how to get a handle on them so that we can burn fat and lose weight permanently! Download my free guide: The 5 Secrets to Permanent Weight Loss for Dentists by going to drnatanya.com/start Schedule a quic...
Feb 01, 2023•21 min
Are you feeling stuck in your weight loss process? Are you second guessing at every corner? Are you spending lots of time gathering info trying to make the very best decisions to help you lose weight, but not taking action that is helping you get results? Stop it right now. It's time to tap into the power of your decision making capabilities and start taking action. This episode will help you do just that so you can start seeing results. Download my free guide: The 5 Secrets to Permanent We...
Jan 26, 2023•26 min
I know what you're thinking. You're wanting to lose weight and want to find a diet that spells out exactly what you need to do, so it can take the guesswork out. A rigid diet plan so you exactly what you should and shouldn't be doing. Sounds amazing, right? Not so fast. You've probably done (or at least attempted to do) a rigid diet plan before, and how did it go? More than likely whether you want to admit it or not, it's not what you want to be doing forever. Before you...
Jan 18, 2023•25 min
Ugh. You overate. It's bound to happen to all of us occasionally (yes, even once you get to your goal weight). But what do you do once you overeat? Frequently, an overeating episode can automatically turn into beating ourselves up and going into a negative spiral of thinking we'll never be capable of losing weight. We might even go grab more food because at that point we know we've already messed up, and at that point what's the difference - right ? In this episode I'll ...
Jan 11, 2023•17 min
It's that time of year again - the time most of us think about getting serious about losing weight once and for all. In this episode I'll cover the core elements you need in place to make 2023 the year you get to your goal! You can do this! Download my free guide: The 5 Secrets to Permanent Weight Loss for Dentists by going to drnatanya.com/start Schedule a quick-call to see if weight coaching can help you achieve your goals: go to drnatanya.com/workwithme If you find this podcast help...
Jan 04, 2023•58 min
So often when we are in certain situations where we are surrounded by tempting foods, we can automatically eat without even thinking about what we are doing. It is in these situations that creating a pause, and really thinking about what we want (not just in the moment, but long-term) can give us a leg up on acting in a way that we won't regret and will most likely support our weight loss goal. But how do we create a pause? Listen to find out! Download my free guide: The 5 Secrets to Perman...
Dec 28, 2022•11 min
Getting the most bang for the buck when it comes to food is an important skill to acquire on your path to permanent weight loss. In its simplest form it involves you taking a second each time you eat to check in and ask yourself "Is this really worth it"? In this episode I will teach you how to maximize the enjoyment of a meal while minimizing the negative effects. You are capable of this!! Download my free guide: The 5 Secrets to Permanent Weight Loss for Dentists by going to drnatany...
Dec 21, 2022•21 min
On this episode I am interviewing Dr. Katrina Ubell, a pediatrician turned weight coach for physicians, creator of Weight Loss for Busy Physicians and host of the Weight Loss for Busy Physicians podcast. Here we talk about her recently published book, "How to Lose Weight for the Last Time", what sets it apart from the other weight loss books, and some actionable tips to mindfully approach food during the holidays. To purchase the book click here. You can win a copy of Dr. Katrina'...
Dec 14, 2022•45 min
It's a common theme amongst a lot of people that come to me for help; most of us think we need to do a million things to lose weight. We also feel like most of these things will be really complicated and challenging. So what happens when we think we need to do it all and do it NOW in order to lose weight? Most of us give up before we even get started because we are exhausted just thinking about it. If this is you, then you need to listen to this episode. I won't give you a list of more...
Dec 07, 2022•26 min
The holidays are upon us, and regardless of what you celebrate or don't celebrate - this is a time that most of us looking to lose weight tend to find more difficult. But it doesn’t have to be that way. In this episode, I'll cover the 5 tips for handling the holidays, eating the foods you love and staying mindful of your weight loss goal. Download my free guide: The 5 Secrets to Permanent Weight Loss for Dentists by going to drnatanya.com/start To learn more about the Weight Loss for D...
Nov 30, 2022•26 min
Is Thanksgiving synonymous with overeating? For most Americans, sadly, it is. But even if that's always been the case for you, it doesn't need to continue being that way. In this episode I'll give you the the top tips for Thanksgiving Day success so you don't end up stuffing yourself like a turkey and regretting it. Download my free guide: The 5 Secrets to Permanent Weight Loss for Dentists by going to drnatanya.com/start To learn more about the Weight Loss for Dentists Progr...
Nov 23, 2022•30 min
Overeating is not just when you are stuffed to the gills. If you are not making progress towards your weight loss goal, you need to recalibrate your fullness cues. In this episode I'll give you the top 6 actionable ways to stop overeating this week!! Download my free guide: The 5 Secrets to Permanent Weight Loss for Dentists by going to drnatanya.com/start To learn more about the Weight Loss for Dentists Program go to drnatanya.com/program. To schedule a complimentary consultation with Dr. ...
Nov 16, 2022•22 min
How much exercise do you need and should you be getting to lose weight? We'll get into the top 5 things you need to consider about how exercising may impact the way you eat - and your weight loss process. And it may surprise you! Free Masterclass WEIGHT LOSS ESSENTIALS MADE SIMPLE on Nov 10, 2022 at 8:30pm sign up here: drnatanya.com/simple Get the Busy Dentist's Guide to Creating More "Me Time" Without Losing Sleep by going to drnatanya.com Schedule a consultation with me to...
Nov 09, 2022•30 min
What kind of relationship do you want with food? Many of us - especially those of us that have tried multiple diets without success - believe that we need to remove tempting foods from our diet, because we haven't learned how to eat them in moderation. We may doubt that such a thing is even possible for us. When we create an unhealthy relationship with food, we think we need to remove all temptations or else we fear going overboard. This is what prompts us to want to cheat from time to time...
Nov 02, 2022•27 min
I just got back from Las Vegas for the Mommy Dentists In Business Social Summit (MDIBs), eating delicious food the entire time and not gaining an ounce. How did I do it? Definitely not by telling myself "what happens in Vegas stays in Vegas". Because guess what - you and I both know if you overeat in Vegas - you're coming home with extra weight! Sorry not sorry! Furthermore, if we apply this "what happens in Vegas stays in Vegas" attitude towards weekends & vacations...
Oct 26, 2022•36 min
The full human experience is full of positive and negative feelings, and learning how to feel, experience, and process our feelings (instead of resisting them or numbing them away with food or alcohol) is one of the core components to losing weight and keeping it off permanently. In this episode I dive into what exactly this means by exploring the topic with Dr. Josie Dovidio - expert in Yoga for Dentists as well as creator of the Crown of Wellness Program - helping dentists find balance/peace a...
Oct 19, 2022•44 min
Most of us have been conditioned to believe that you simply need more willpower to get more consistent with healthy habits - right? If only you had more willpower, then you'd be able to resist the tempting cookies in the break room. Or if only you had more willpower - you'd be getting up early to workout. Or if only you had more willpower - you'd be well on your way to your goal weight. Well, in this episode I'll teach you how not only do you not need more willpower, but how ...
Oct 12, 2022•26 min
The way we process and interpret all the circumstances in our lives directly correlates with our feelings throughout the day, and how we take care of ourselves. In this episode I'll teach you one of the core fundamentals to achieving your weight loss goal: being able to see the neutral facts of a situation before adding a lot of mind drama. I can't emphasize how this one skill alone has completely changed my life for the better, and revolutionized my relationship with food. Don't ...
Oct 05, 2022•29 min
WHICH OF US HASN’T HAD A DAY WHERE WE ARE RUNNING AROUND ALL DAY, TAKING CARE OF PATIENTS, MAKING SURE STAFF IS HAPPY, PUTTING OUT FIRES IN THE OFFICE, ONLY TO GET HOME AND THEN BEFORE YOU KNOW IT YOU’RE THREE OR FOUR COOKIES IN BEFORE YOU REALLY COME TO REALIZE WHAT YOU ARE DOING? SOMETIMES IT FEELS AS IF YOU'RE A ZOMBIE WITH NO CONTROL OVER WHAT OR HOW MUCH YOU ARE EATING! I HAVE EXPERIENCED ZOMBIE EATING, AND WHEN I FINALLY REALIZED WHAT I WAS DOING, I WOULD FEEL REGRET AND SHAME FOR HAV...
Sep 28, 2022•24 min
IN THIS EPISODE I'LL TEACH YOU THE VALUE OF LEARNING HOW TO CELEBRATE YOUR SMALL ACCOMPLISHMENTS AS YOU LOSE WEIGHT. THE MORE YOU START FOCUSSING ON THE SMALL WINS, THE MORE YOUR MIND WILL START TO CONVINCE YOU THAT THINGS ARE WORKING INSTEAD OF NOT WORKING. WHEN YOU BELIEVE THAT THINGS ARE WORKING, AND THAT WEIGHT LOSS IS INEVITABLE, AND THAT YOU ARE IN THE PROCESS OF LOSING WEIGHT RIGHT NOW, AND NOT PUTTING IT OFF UNTIL TOMORROW - YOU FEEL EMPOWERED AND CAPABLE OF MAKING AWESOME CHOICES- ...
Sep 21, 2022•26 min
Do any of these questions resonate with you? Why can’t I lose the weight? What am I doing wrong? Why can’t I control myself around food? Why is it that I am good all week and then go haywire on the weekend? Why am I so bad at diets? How come nothing is working? Why do I have a sweet tooth? If so, you are not alone. We all have them. In this episode, I'll show you the difference between HIGH quality questions and LOW quality questions. Why does this matter? Because the questions you ask and ...
Sep 14, 2022•27 min
Are you being fully present for your own life? Or are you letting it pass while you distract yourself with other things? When we are accustomed to using food to numb or neutralize negative emotions, we are failing to learn how to process our negative emotions in a productive way. When we receive a negative yelp review, or a staff member quits, or we mess up on a procedure, or get in an argument with our partners, we may feel anxiety, fear, uncertainty or self-doubt, or inadequacy, or frustration...
Sep 07, 2022•23 min
So many of you come to me and tell me that you want to lose weight so that you can be happier and more self-confident (in addition to so many other things). I used to think that once I lost weight I'd be a lot happier too. We've all been conditioned to believe this. If you are currently postponing feeling great about yourself until you lose weight - then this episode is for you. The sooner you separate the idea that "losing weight" will "make you happy" or "sel...
Aug 31, 2022•26 min
It may sound really crazy, but a lot of us are motivated to eat based on fear; FOMO eating, fear of being hungry, fear of not having as much fun or connecting with people, fear of eating something and getting completely derailed on your diet. Does any of this resonate with you? Have a listen and see if you can start noticing how these fear-based eating patterns may present themselves in your day to day life. Where can you take control so that you aren’t making decisions that you’ll regret later?...
Aug 24, 2022•43 min
In this episode I cover the 4 Basics to Weight Loss. No matter which diet or exercise plan you do, you cannot skip these 4 basics. These 4 Basics aren’t a magic pill, but they are a way to use common sense and problem solving skills so that you can start being mindful about what you are eating and lose weight permanently. Download my free guide: The 5 Secrets to Permanent Weight Loss for Dentists by going to drnatanya.com/start To learn more about the Weight Loss for Dentists Program and receive...
Aug 17, 2022•40 min
When we think about losing weight, it’s an invitation to ask ourselves - who do we want to become? More than just the number on the scale. The way we fall in love with the process of weight loss is by falling in love with the person that we wish to become. In this episode I'll teach you how you can create a specific vision for your future self, so that you can start becoming that person right now. Even though you don't lose weight overnight, YOU can start thinking about things differen...
Aug 10, 2022•32 min
