Podcast

Should You Do a Digital Detox?

SHOW NOTES: Episode 31

There are a lot of positive things about social media and being able to connect online. It can be such a great way to keep in touch with loved ones and stay in loop about what’s going on in your area, as well as news around the world. As much as I truly love social media, there is also so much negative energy on it. Negative digital experiences can trigger anxiety and depression and affect self-esteem. 

Doing a digital detox is a great way to find out if technology is holding you back from truly living the life you were designed to live. The results of unplugging can expand to multiple areas, from being more productive at work to deepening your relationships with God, family and friends. 

Here are just some of the benefits of taking some time away from the digital life: 

  1. Sharper focus: During a digital detox, you may find that you are more tuned in to your surroundings. 
  2. Less stress: For some people, too much information can be stressful and overwhelming. 
  3. Better social interactions: When you eliminate digital distractions, it creates more opportunities to pay attention to those around you. 
  4. More control of your time: Taking a break from digital devices or media helps you combat compulsive use. 

There is ZERO judgment here if you’ve let the online space and social media creep in a bit more than you’d like these days. In this digital age we live in, it’s really easy to do.  I can’t wait to hear which version of a digital detox you will do and what steps you will take to improve this area of your health! 

I hope you enjoyed this episode! If so, please leave me a rating or review and connect with me on Instagram: @rachelmeigsking

In this episode, I cover:

  • Signs that it may be time to digitally disconnect 
  • Benefits of taking some time away from the digital life

LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE:

  • Connect with me on Instagram: @rachelmeigsking
  • Are you looking to improve your relationship with food and end the yo-yo, constant dieting, and make the changes you need while being able to fully live your life? Let’s talk more! Submit this form and let’s chat!
  • Want healthy lifestyle tips and encouragement? Join me over in my free Facebook community: Heart, Soul, Mind, & Body Wellness

MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST:

Feed Yourself: Healthy Habits for the Mind, Body, & Soul is all about learning the key components of overall health based on Biblical principles. When most people think about getting in shape and becoming “healthy”, they immediately think about their physical health: losing weight, making exercise a priority, possessing flexibility and endurance, and remaining disease free. But Scripture makes it clear that physical wellness is not the only area that impacts health. In order to be TRULY healthy, we have to focus on four areas: spiritual health, emotional health, mental health, and physical health. 

This podcast dives deep into the tools and head knowledge you will need in order to create lasting results, but it also looks at the element that truly ties it all together – the heart knowledge that incorporates faith in God in this area of our lives and how to apply it when things get tough (and they will!).

I wanted to create a space to let you know you are never alone on this journey. Through years of experience in doing everything the WRONG way, I am here to share my journey of getting healthy from the inside out – ditching the restriction and diet culture and truly learning to treat my body as the temple God intended it to be. 

Grab a cup of coffee and join me as I discuss healthy habits to incorporate in your daily life to propel you forward and FEED YOURSELF on your journey to health in all areas: mind, body, and soul!

Podcast

Debunking Common Weight Loss Myths

SHOW NOTES: Episode 30

If you have known me for a while, you have probably heard me share about how my husband and I love to watch crime shows, particularly Criminal Minds (we’ve been watching the series since the world shut down in 2020 – life with a toddler, right?!). There is something so fascinating about watching them debunk certain theories and get down to the real truth of the matter. So I thought it would be fun to do that on the show – debunk some common weight loss myths and share the facts with you instead. 

There is SO MUCH misinformation floating around on the internet, and much of it has been proven that it doesn’t work or has yet to be proven at all, so it’s really understandable why you may get overwhelmed, frustrated, and ready to call it quits before you even get started. 

Let’s take a few of these common myths and debunk them: once and for all.

  1. All calories are equal: All calories are indeed units of energy. That’s what a calorie is. BUT this does not mean that all calorie sources have equal effects on your weight and weight loss. For example, calories from protein are different from calories from carbs or fats. 
  2. Supplements will help you lose weight: The weight loss industry is completely saturated with juices cleanses, magic diet pills, fat burner pills, weight loss wraps, detoxes, and the list goes on and on and on. There are a few vitamins I do recommend to my clients, but as far as actual weight loss supplements go, very rarely will you find one that is truly effective. 
  3. Carbs cause weight gain: Most of the food that God gave us that grows in a garden, on a tree, etc (beans, potatoes, fruit, grains, vegetables) are classified as carbohydrates. These types of carbs given to us by God are incredibly healthy and shouldn’t be taken out of our diets. God gave them to us for a reason.
  4. Fat makes you fat: As with anything, eating fat in the proper portion is good for you: it’s essential actually for optimal brain and heart health. Your body needs fat.
  5. Eat less, move more: You can only keep this up so long – it eventually gets too restrictive to maintain. It works initially, but soon your body’s metabolic rate will slow down and your weight will begin to increase.

These are the BIG ones I see when I talk to clients and potential clients.  Weight loss doesn’t have to be as complicated as it’s made out to be – it can actually be really simple. If you’d like to have a conversation about how to make it simple for YOU, fill out the application on my site and let’s have a conversation! Most of all, I want you to be well equipped on your health journey and know WHY you do the things you do.

I hope you enjoyed this episode! If so, please leave me a rating or review and connect with me on Instagram: @rachelmeigsking

In this episode, I cover:

  • Common weight loss myths
  • Weight loss facts to implement to see results

LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE:

  • Interested in joining Feel Wonderful In Your Skin? Schedule a call here
  • Carbs do not cause weight gain and fat does not make you fat! Listen to my previous episodes covering these topics for more details! 
  • Connect with me on Instagram: @rachelmeigsking
  • Are you looking to improve your relationship with food and end the yo-yo, constant dieting, and make the changes you need while being able to fully live your life? Let’s talk more! Submit this form and let’s chat!
  • Want healthy lifestyle tips and encouragement? Join me over in my free Facebook community: Heart, Soul, Mind, & Body Wellness

MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST:

Feed Yourself: Healthy Habits for the Mind, Body, & Soul is all about learning the key components of overall health based on Biblical principles. When most people think about getting in shape and becoming “healthy”, they immediately think about their physical health: losing weight, making exercise a priority, possessing flexibility and endurance, and remaining disease free. But Scripture makes it clear that physical wellness is not the only area that impacts health. In order to be TRULY healthy, we have to focus on four areas: spiritual health, emotional health, mental health, and physical health. 

This podcast dives deep into the tools and head knowledge you will need in order to create lasting results, but it also looks at the element that truly ties it all together – the heart knowledge that incorporates faith in God in this area of our lives and how to apply it when things get tough (and they will!).

I wanted to create a space to let you know you are never alone on this journey. Through years of experience in doing everything the WRONG way, I am here to share my journey of getting healthy from the inside out – ditching the restriction and diet culture and truly learning to treat my body as the temple God intended it to be. 

Grab a cup of coffee and join me as I discuss healthy habits to incorporate in your daily life to propel you forward and FEED YOURSELF on your journey to health in all areas: mind, body, and soul!

Podcast

How to Actually Keep your New Year’s Weight Loss Resolutions

SHOW NOTES: Episode 29

Since this is the first episode of a brand new year, I thought it would be fun to dive into something on the forefront of most people’s minds…new year’s resolutions. 

Did you know that almost 50% of people who make resolutions on New Years want to lose weight? Making resolutions is easy, but keeping them is much harder. Typically 80% of new years resolutions fail within the first year with 20% of those being broken in January alone. So if you’ve made resolutions in the past only to break them within a few weeks…you are not alone. 

This is such a vicious and tiring cycle though, isn’t it? There is nothing new about a new year if you continue to repeat the same methods over and over and over again. Nothing changes if nothing changes. And you HAVE to be committed to change to begin to see results. 

In order to actually keep your resolution this year and for years to come to achieve lasting weight loss, we have to discuss some of the reasons that weight loss resolutions typically fail: 

  1. You aren’t planning: The plan doesn’t have to be hard – in fact, it shouldn’t be. It should be something simple and sustainable that you can stick to daily!
  2. You aren’t committed: Motivation is fleeting. Clearly define your “why” for doing this and find something that truly makes you committed to do the work. 
  3. You don’t have support: Without support, it’s hard to gain momentum and keep the consistency going to follow through. 
  4. You set unrealistic goals: When you set unrealistic goals, you set yourself up for failure and disappointment.
  5. You forget about grace: Everyone messes up. Don’t beat yourself up – just acknowledge the situation, evaluate it, and get right back on track. 

Now that you understand why failure is so common, let’s discuss how to actually keep your weight loss resolutions this year!

  1. You have to track: If you don’t track, you don’t have the data you need to evaluate to make the necessary changes.
  2. Make sure you are eating enough protein! You are doing your body a disservice, both healthwise and in how you want your body to look, by not eating enough protein. 
  3. Eat more fiber. Fiber helps keep you full and it helps keep your blood sugar balanced. 
  4. Limit added sugars. 
  5. Don’t be afraid of carbs. I did an entire podcast on why you shouldn’t be afraid of carbs, so if you haven’t already, please go back and listen to Episode 12: Carbs are not evil!
  6. Keep a journal: 99% of the time, the problem isn’t actually the food, and until you find the real root of the problem, the behavior will continue. 
  7. Hire a coach. And not just any coach, but a good coach. There is no one size fits all approach for everyone, and a good coach knows this. If you would like to explore what it would look like to work with a coach, I encourage you to watch my program video and fill out the application.

Thank you for tuning in! I’d love to hear how this episode resonated with you and what tips YOU are going to implement moving forward! I hope you enjoyed this episode. If so, please leave me a rating or review and connect with me on Instagram: @rachelmeigsking

IN THIS EPISODE, WE COVER:

  • Reasons that weight loss resolutions typically fail
  • Tangible ways to actually keep your weight loss resolutions this year

LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE:

  • Join us for the 5 day weight loss event, Feel Amazing In Your Skin, January 9th-13th: Register Here!
  • Check out last week’s episode here!
  • Connect with me on Instagram: @rachelmeigsking
  • Are you looking to improve your relationship with food and end the yo-yo, constant dieting, and make the changes you need while being able to fully live your life? Let’s talk more! Submit this form and let’s chat!
  • Want healthy lifestyle tips and encouragement? Join me over in my free Facebook community: Heart, Soul, Mind, & Body Wellness

MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST:

Feed Yourself: Healthy Habits for the Mind, Body, & Soul is all about learning the key components of overall health based on Biblical principles. When most people think about getting in shape and becoming “healthy”, they immediately think about their physical health: losing weight, making exercise a priority, possessing flexibility and endurance, and remaining disease free. But Scripture makes it clear that physical wellness is not the only area that impacts health. In order to be TRULY healthy, we have to focus on four areas: spiritual health, emotional health, mental health, and physical health. 

This podcast dives deep into the tools and head knowledge you will need in order to create lasting results, but it also looks at the element that truly ties it all together – the heart knowledge that incorporates faith in God in this area of our lives and how to apply it when things get tough (and they will!).

I wanted to create a space to let you know you are never alone on this journey. Through years of experience in doing everything the WRONG way, I am here to share my journey of getting healthy from the inside out – ditching the restriction and diet culture and truly learning to treat my body as the temple God intended it to be. 

Grab a cup of coffee and join me as I discuss healthy habits to incorporate in your daily life to propel you forward and FEED YOURSELF on your journey to health in all areas: mind, body, and soul!

Podcast

False Comfort VS. True Joy

SHOW NOTES: Episode 22

Where do you turn when you need to find true joy?

Today I wanted to share with you an article that I had the privilege of writing for the Coaches Wives Ministry about false comfort vs. true joy. 

I talk about being a creature of habit and turning to things to help us find comfort. I share with you how we aren’t meant to do this alone. God is such an important part of our journey when it comes to maintaining a healthy weight. We often still turn to food for comfort rather than Him. That only leaves us satisfied for a moment. Long term satisfaction and true joy are only found in Jesus. Let’s turn to Him. If we commit to turning to God, the bread of life, rather than food, we will find true peace and true joy

Thank you for tuning in! I hope you enjoyed this episode. If so, please leave me a rating or review and connect with me on Instagram: @rachelmeigsking

IN THIS EPISODE, WE COVER:

  • False Comfort vs. True Joy
  • Where true joy can be found – in Jesus

LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE:

  • Do you want to learn more about the Coaches Wives’ Ministry? Check them out on Facebook or Instagram!
  • Check out last week’s episode here.
  • Connect with me on Instagram: @rachelmeigsking
  • Let’s chat more about Amanda and I’s upcoming 6 month group coaching program “Feel Wonderful in Your Skin.” Book a call to chat more about it!
  • Are you looking to improve your relationship with food and end the yo-yo, constant dieting and make the changes you need while being able to fully live your life? Let’s talk more! Submit this form and let’s chat!
  • Want healthy lifestyle tips and encouragement? Join me over in my free Facebook community: Heart, Soul, Mind, & Body Wellness

MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST:

Feed Yourself: Healthy Habits for the Mind, Body, & Soul is all about learning the key components of overall health based on Biblical principles. When most people think about getting in shape and becoming “healthy”, they immediately think about their physical health: losing weight, making exercise a priority, possessing flexibility and endurance, and remaining disease free. But Scripture makes it clear that physical wellness is not the only area that impacts health. In order to be TRULY healthy, we have to focus on four areas: spiritual health, emotional health, mental health, and physical health. 

This podcast dives deep into the tools and head knowledge you will need in order to create lasting results, but it also looks at the element that truly ties it all together – the heart knowledge that incorporates faith in God in this area of our lives and how to apply it when things get tough (and they will!).

I wanted to create a space to let you know you are never alone on this journey. Through years of experience in doing everything the WRONG way, I am here to share my journey of getting healthy from the inside out – ditching the restriction and diet culture and truly learning to treat my body as the temple God intended it to be. 

Grab a cup of coffee and join me as I discuss healthy habits to incorporate in your daily life to propel you forward and FEED YOURSELF on your journey to health in all areas: mind, body, and soul!

Podcast

“I hate cooking”

SHOW NOTES: Episode 21

Do you hate cooking?

Does the thought of cooking make you feel like you won’t ever be able to lose weight or eat healthy? 

Well friend, Amanda Kaldor and I are chatting more about this today. First and foremost, let me say: You don’t have to like cooking. Sometimes we have to do hard things in order to get the results we want. It’s so important to take care of our bodies and cooking healthy meals is part of that.

This doesn’t have to be hard though! Amanda and I chat about how you can buy pre-cooked chicken, pre-washed and cut veggies, frozen veggies. You can find so many recipes on Pinterest that are one pan or sheet pan meals. Eating healthy and cooking healthy doesn’t mean we have to spend hours in the kitchen. Don’t make this harder on yourself. Be intentional with your time and find an easy and simple solution that will set you up for success.


If you find yourself struggling with this, take a listen to this episode to hear tips!

Thank you for tuning in! I hope you enjoyed this episode. If so, please leave me a rating or review and connect with me on Instagram: @rachelmeigsking

IN THIS EPISODE, WE COVER:

  • Things to do to set yourself up for success if you hate cooking
  • Making cooking easier on yourself
  • Doing the hard things to take care of our bodies

LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE:

  • Check out Amanda’s Youtube channel here!
  • Check out last week’s episode here.
  • Connect with me on Instagram: @rachelmeigsking
  • Let’s chat more about Amanda and I’s upcoming 6 month group coaching program “Feel Wonderful in Your Skin.” Book a call to chat more about it!
  • Are you looking to improve your relationship with food and end the yo-yo, constant dieting and make the changes you need while being able to fully live your life? Let’s talk more! Submit this form and let’s chat!
  • Want healthy lifestyle tips and encouragement? Join me over in my free Facebook community: Heart, Soul, Mind, & Body Wellness

MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST:

Feed Yourself: Healthy Habits for the Mind, Body, & Soul is all about learning the key components of overall health based on Biblical principles. When most people think about getting in shape and becoming “healthy”, they immediately think about their physical health: losing weight, making exercise a priority, possessing flexibility and endurance, and remaining disease free. But Scripture makes it clear that physical wellness is not the only area that impacts health. In order to be TRULY healthy, we have to focus on four areas: spiritual health, emotional health, mental health, and physical health. 

This podcast dives deep into the tools and head knowledge you will need in order to create lasting results, but it also looks at the element that truly ties it all together – the heart knowledge that incorporates faith in God in this area of our lives and how to apply it when things get tough (and they will!).

I wanted to create a space to let you know you are never alone on this journey. Through years of experience in doing everything the WRONG way, I am here to share my journey of getting healthy from the inside out – ditching the restriction and diet culture and truly learning to treat my body as the temple God intended it to be. 

Grab a cup of coffee and join me as I discuss healthy habits to incorporate in your daily life to propel you forward and FEED YOURSELF on your journey to health in all areas: mind, body, and soul!

Podcast

Ditching the Toxic Work Environment with Mollie Lo

SHOW NOTES: Episode 20

Are you in a toxic work environment but not quite sure what to do?

Is it completely draining you physically and mentally but you don’t see a way for things to improve?

If you are feeling this way, you are going to gain so much value from today’s episode. Today I am joined by Mollie Lo. Mollie is the founder and career coach of LoTUS mentoring. As a career coach, Mollie helps millennial women identify, secure, and excel in a career they desire. 

It’s so important to protect your mental and physical health and not fall into a place where you feel like you have to stay in a toxic work environment. Mollie explains that the top two things that you can do when in this environment is to acknowledge how you’re feeling and then work to establish boundaries. We chat about how to put those boundaries in to place and truly stick to them. Mollie shares more about how she protects her health and sets boundaries around work for herself, and she even shares advice for someone who is trying to get out of a toxic work environment.

This episode was such a good one and I know it is going to help so many of you. Whether you are in Corporate America or an entrepreneur working from home, there are so many great takeaways from this episode. I can’t wait for you to take a listen.

Thank you for tuning in! I hope you enjoyed this episode. If so, please leave me a rating or review and connect with me on Instagram: @rachelmeigsking

IN THIS EPISODE, WE COVER:

  • Mollie’s top tips for someone who is in a toxic work environment
  • How to put boundaries in place and stick to them
  • Advice for someone trying to get out of a toxic work environment 

LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE:

  • Connect with Mollie on Linkedin HERE.
  • Check out last week’s episode HERE.
  • Connect with me on Instagram: @rachelmeigsking
  • Are you looking to improve your relationship with food and end the yo-yo, constant dieting and make the changes you need while being able to fully live your life? Let’s talk more! Submit this form and let’s chat!
  • Want healthy lifestyle tips and encouragement? Join me over in my free Facebook community: Heart, Soul, Mind, & Body Wellness

MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST:

Feed Yourself: Healthy Habits for the Mind, Body, & Soul is all about learning the key components of overall health based on Biblical principles. When most people think about getting in shape and becoming “healthy”, they immediately think about their physical health: losing weight, making exercise a priority, possessing flexibility and endurance, and remaining disease free. But Scripture makes it clear that physical wellness is not the only area that impacts health. In order to be TRULY healthy, we have to focus on four areas: spiritual health, emotional health, mental health, and physical health. 

This podcast dives deep into the tools and head knowledge you will need in order to create lasting results, but it also looks at the element that truly ties it all together – the heart knowledge that incorporates faith in God in this area of our lives and how to apply it when things get tough (and they will!).

I wanted to create a space to let you know you are never alone on this journey. Through years of experience in doing everything the WRONG way, I am here to share my journey of getting healthy from the inside out – ditching the restriction and diet culture and truly learning to treat my body as the temple God intended it to be. 

Grab a cup of coffee and join me as I discuss healthy habits to incorporate in your daily life to propel you forward and FEED YOURSELF on your journey to health in all areas: mind, body, and soul!

Exercise · Fat Loss · Fitness · Goals · Health · Hormones · Lose Weight · Metabolism · Muscle Gain · Weight Loss · Workout

Morning vs Evening Workouts

Morning vs evening workouts. This topic is one that has been debated for ages, and yet we still don’t have a definitive answer. Some people love morning workouts. For those people, working out is part of their morning routine. I am one of those people. For me, it’s coffee and Jesus time (reading my Bible and prayer time), and then a workout. Other people cannot possibly fathom waking up any earlier than necessary – especially to workout. These people love using their end of day workouts to destress and decompress from the day’s events. 

So does it really even make a difference at what time of day you choose to workout? Yes and no. Clear as mud, right? 

Ultimately, the answer to this question is this…the best time to exercise is whenever the best time is for YOU to do it consistently. Do you love getting your workout in before the day gets started so you have your evenings free? Great! Stick with morning workouts. Are evenings the only time you have to squeeze in a workout or it just doesn’t happen? Perfect! Workout in the evening. When you sit down and look at the facts, people who make fitness a priority and workout consistently see more weight loss and better results over time. Studies have shown that your body adapts to your routine, meaning that if you condition your body to workout in the mornings, you will get better results during morning workouts, and vice versa. 

Now, with that being said, let’s discuss the benefits and disadvantages of both morning and evening workouts:

Let’s start with morning workouts:

  1. When you exercise on an empty stomach, or in a “fasted state,” you actually burn more fat then when you exercise after eating, or in a “fed state.” The reason for this is that your body has to use existing fat stores to fuel your workout, not the food you just consumed.
  2. Working out in the morning may help to improve your sleep cycle. I am not naturally a morning person. I used to be the person that slept until the absolute last minute and scrambled in the mornings to get out the door. But after several years of incorporating a morning routine (AND having a child that is an early riser), my body has shifted into a different pattern. Morning exercise can help shift your circadian rhythm so that you are more naturally tired in the evenings to fall asleep earlier and you are able to wake up earlier with more energy. Morning exercise also promotes deeper sleep. Sleep is SO important for overall health. Sleep also aids in muscle growth, so if you are getting deeper sleep, you may also see more strength gains as well. 
  3. Working out in the morning can help you establish a solid fitness regimen. It’s a fact that people who workout in the morning are more consistent simply because they knock it out at the beginning of the day before the days get away from them. There’s far less room for excuses this way. If you get your workout in first thing in the morning, before activities, work, kids, friends, and LIFE start to pull you in a million directions in the afternoon, you don’t have to worry about skipping the workout because it’s already done. 

Now let’s chat about the benefits to working out in the evening:

  1. It can help to relieve stress. Exercise is such a great stress reliever ANY time of day, but working out in the evenings can help alleviate the stress of the day and help blow off steam. 
  2. You also have hormones working in your favor. Your body produces more testosterone (men and women alike) in the afternoon, and testosterone is importantly for muscle building. So if you are looking to build muscle and gain strength, evening workouts may be more beneficial for you.
  3. Research has shown that most people physically function better later in the day. Endurance, strength, and flexibility improve as the day goes on, so your physical performance may improve as a result. Also, evening workouts use less oxygen, which can make workouts more effective and can help with endurance and performance. So if you are a serious competitor training for a specific goal or competition, evening workouts may be the way to go. 

The bottom line is that the TIME of day you choose to work out doesn’t matter as much as actually making sure you get it done. Choose a time that works best for you and your particular habits and lifestyle, and then stay consistent with it. Studies have shown that people who work out consistently at the same time every day have better results, no matter the time they choose.

If you choose morning workouts, just be sure to take time to warm up properly to wake up muscles that may be cold and tighter from being inactive from sleep. If you choose evening workouts, make sure you put it on your calendar and make it a priority so you control your day and not let the day end up getting away from you. No matter the time of day, set yourself up for success with a plan in place so excuses no longer win…and I guarantee you’ll see results. 

Which team are you? Share with me in a comment – are you team morning or evening workout?

Health · Hormones · Sleep · Stress

The Sleep-Stress Cycle

I truly feel like we as a society are the most stressed out we have ever been. We live in a go-go-go world. It’s like we are punished for taking time to slow down and rest. Hustle culture has taken over, and if we have a free moment in the day, we are pressured into thinking it needs to be filled.

We wake up early and rush to work, then work long hours during the day, then we rush home and rush the kids to some sort of practice, come home, try our best to eat a healthy dinner, help the kids with homework, get to bed late and begin again the next day. If you are a homemaker or if you are a homeschool mom, you spend your days teaching your children while taking care of everything that needs to be done inside the home, plus finding time to spend with God and carve out some quiet time for yourself. If you are a business owner, you have responsibilities to your clients, your employees, and to yourself. You’re constantly dreaming and thinking of creative ideas and best practices. It’s possible no matter your situation, your brain never seems to shut off.

Stress can be a double-edge sword when it pertains to sleep. Not getting enough sleep, or not getting quality sleep, can lead to mood swings, irritability, and fatigue, which can then make the physical stress even worse. On the flip side, dealing with daily stress can cause anxiety to creep in at bedtime when things finally get still and quiet and you have time alone with your thoughts. It can delay sleep and cause you to toss and turn throughout the night. The sleep-stress cycle is REAL. 

Let’s talk about how stress affects the body. Stress can show up in a number of different ways, but it generally falls into one of three categories: acute stress, episodic acute stress, and chronic stress. 

  1. Acute Stress is short term and often comes with feelings of dread or panic. Some examples of this type of stress include realizing you missed an important deadline (like you forgot to make the mortgage payment) or the feeling after you slam on your brakes to avoid a car accident. Your heart rate increases and your blood pressure goes up. With acute stress, some people also experience other symptoms such as headaches or stomach pain. These symptoms do typically go away after a short period of time. 
  2. Episodic acute stress is a series of individual moments of stress. People who feel burned down by day-to-day stressful situations (like a high-stress job, a sleep-deprived mom raising children, a caregiver to an elderly parent), may resort to binge eating or emotional eating to find relief. That’s why certain foods are labeled as “comfort foods.” This is a very real problem that more people suffer from than like to admit. This type of stress can also lead to anxiety, depression, heart disease, and relationship issues if not addressed in a healthy way. 
  3. Chronic stress can be brought on by a number of things, typically major events like trauma, abuse, or finances. Oftentimes, people do not like to talk about these things and they will keep their feelings locked inside, which can take a big toll on the mind and mental state, as well as lead to feelings of hopelessness or despair. 

More often than not, acute stress has very little effect on the body. We all deal with stress in some form or fashion every single day and learn to adapt. But chronic stress can have a major impact on your health in several ways. Here are a few of the ways chronic stress can take a toll: 

  1. Everyone is familiar with the body’s “fight or flight” response when certain events happen, but this can also cause a domino effect. This response causes your blood pressure and heart rate to spike, which is great for “in the moment” reactions to acute stress. With acute stress, the body will stabilize back to normal. However, with chronic stress, blood pressure and heart rate levels are constantly elevated, which takes a toll on your cardiovascular system. And this puts you at risk for heart attack, stroke, and hypertension. 
  2. Your gut health can be affected by chronic stress as well. You are probably aware of the bacteria found in your gut, but it also has nerves that communicate with the brain to regulate mood and other functions of overall health. Stress can interrupt this communication and show up as symptoms such as bloating and other types of stomach pain and discomfort. This can lead to loss of appetite OR the flip side of overeating. So many times when anxiety is present, the easy thing to do is turn to food and binge on emotionally comforting foods, and obesity begins to creep in. Knowing this, does it surprise you that the super stressed out people in the United States have an obesity rate of over 40%? And as we all know, obesity lends itself to a host of other health issues as well. 
  3. Have you ever noticed your muscles tensing up during stressful situations? When you are chronically stressed, muscle tension is constant, which can cause migraine headaches and upper and lower back pain. Stress can also trigger breathing issues, such as asthma attacks, and when stress is persistent, it can lead to bigger issues like pulmonary disease. 

I know it’s been a lot of doom and gloom up to this point, and you’ve probably related to at least one of the signs and symptoms I’ve mentioned thus far….and your head is probably spinning trying to figure out how you are going to de-stress so you don’t risk your health. 

There is good news ahead. We can break this vicious sleep-stress cycle. 

Here are my top tips for breaking the cycle, once and for all:

  1. De-stress during the Day. When you’ve had “one of those days,” it can be HARD to go to sleep at night. Your mind is racing, trying to process the events of the day. This is the definition of the sleep-stress cycle, and you’re literally watching it take place in your own life. You have to learn to deal with stressful situations during the day instead of shoving them to the side or trying to put a pin in them until you get home at night. When you have a moment of stress or tension or anxiety, take five minutes to go do something you enjoy – make a cup of coffee, go for a walk…whatever brings you joy. Take a few minutes to calm your mind, reset your intention, and hold the stressful thoughts at bay and away from creeping in at night. 
  2. Brain Dump: sometimes moments of anxiety creep in out of fear or worry like or “did I remember to wash Susie’s uniform?” Things like that that creep in at night while lying in bed when everything has settled down. As uncomfortable as it may be, try and resist the urge to get up and take care of these things if they can wait until morning. I also encourage you to do a “brain dump” or data dump each night before bed to write things down and get them out of your head and onto a piece of paper. Make a to-do list for the next day or week or month (whatever works best for you!) and clear your mind so it’s ready to fully rest. 
  3. Practice Saying No: We spend so much time worrying which diet is the “best” diet to follow or which workouts are best for weight loss or muscle tone, but we don’t give sleep a second thought. We skimp on it and it comes back to sabotage our progress. Your health depends on your making sleep a priority, so just say NO to late nights. Say no to plans that keep you out late on a regular basis. Set boundaries on how late people can expect to reach you. So many people treat sleep like it’s optional and say things like “I’ll sleep when I’m dead” or “who needs sleep, anyway?”. Sleep is not a luxury – it’s a necessity.
  4. Implement a nighttime routine: This is something that I strongly suggest for each and every one of my clients – a night time routine is just as important as developing a solid morning routine. Turn off the TV, put the phone away, and unwind. Set boundaries around your time. It’s ok if one more email or text comes in…chances are, it’s not life altering and it can wait until morning. Your bedroom is a place for rest and sleep. Bright lights and blue lights from TV and other devices can disrupt sleep patterns and disrupt your circadian rhythm, so set your phone to Do Not Disturb and do not pick it up until morning. You can even buy an old-school alarm clock so you aren’t tempted to pick it up and set the alarm (OR to start off your day by mindlessly scrolling on social media when you pick it up to turn the alarm off.) Also, I highly recommend doing a “brain dump” before bed. Write things down and get them out. Clear your mind before you go to bed, that way you are able to get the racing thoughts out of your mind, put your to-do list aside, and focus on getting quality sleep. I am also a huge proponent of keeping a prayer journal. I love journaling my prayers. It’s so wonderful too to have a record of them, and to go back and look at how the prayers were answered and to have the reminder that everything happens in God’s timing. Journaling prayers before bed is a great way to get only the peace that Jesus can give right before you drift off to sleep. 

The sleep stress cycle is REAL but implementing these things will show you that  it doesn’t have to be real for you in your life. 

If you are struggling with the sleep-stress cycle and would like to dive in deeper on managing stress and improving your overall health, I invite you to schedule a discovery call and let’s chat about a plan of action, tangible steps for you to take, and clarity on your next steps moving forward!

Before and After · Fat Loss · Health · Hormones · Lifestyle · Macronutrients · Metabolism · Muscle Gain · Nutrition · Results · Reverse Dieting · Transformation · Uncategorized · Weight Loss

Reverse Dieting

Reverse dieting may not be a phrase you’re super familiar with but this is how I help the majority of my clients when we begin working together. It requires a high level of trust because I usually have my clients start out eating more than they ever thought possible to lose weight – BUT that’s actually the reason they were having a hard time losing weight or they were stuck in a weight loss plateau in the first place. They simply weren’t eating enough! With that being said, let’s dive head first into reverse dieting. 

What is a reverse diet? 

This term is something that is really uncommon but it truly shouldn’t be. A lot of times reverse dieting is referred to as “the diet after the diet.” To make it simple, a reverse diet is a way to gradually increase calories over a few weeks or months to allow you to eat more food after you’ve been on a “diet,” or series of diets for that matter (where you are restricting calories or just not eating enough to fuel your body properly). This increase of calories also increases your metabolism and prevents fat gain or regain. 

I know what you’re thinking…”Rachel, that doesn’t make sense. You’re telling me to eat MORE and I’ll finally begin to lose weight.”

Yes. I am! Let me explain. 

When we go through restrictive periods (which most of us have in the past), and when we try these fad diets where we are eating 1,200 calories or less, our metabolism decreases. This is where we start to see weight loss plateaus. Think about it: you can only go so low with your caloric intake, right? Once you do, you can’t go any lower and your body stalls out in a lot of ways. There are also a lot of things going on behind the scenes in our bodies when we limit the amount of fuel we are taking in. We have been conditioned to believe that we are doing our bodies a service by restricting them, but here is actually what is going on: 

  1. We experience hormone changes, and this is where things can start to get out of whack pretty fast. Our bodies begin to either suppress or release various hormones to increase hunger and push us to eat more. Think about it: your body needs more fuel and you aren’t giving it the fuel it needs. So it starts using these hormones to send you signals that it needs fuel. Your body is literally saying “feed me!”
  1. Our digestion slows down because it’s trying to absorb as many nutrients and calories as possible because it isn’t sure when you are going to give it adequate fuel again.
  1. Our resting metabolic rate decreases, which causes our bodies to redirect all focused energy on vital organs to keep us alive. When you are eating a minimum amount of calories, your body has to focus on the essentials because you don’t have any extra fuel in the tank to dedicate to anything else – your body is almost in survival mode. You don’t have adequate energy to dedicate to “non-essential” functions, like hair and nail growth. If you’ve been restricting calories for a long time, you may notice that your hair is thinning or your nails are brittle. This is why. When I was in my 20s and was eating less than 1,000 calories a day, I saw a noticeable difference in my hair. I have always had super thick hair, but I noticed that it was becoming extremely thin. I didn’t know why back then, but looking back I had physical evidence of the damage I was doing to my body by not feeding it what it needed.
  1. You may also feel like you have less energy to exercise or you see a noticeable difference in stamina and endurance, even in day to day activities (cleaning, washing dishes, playing with your kids). This also means you burn less calories through the activities that you do. The good news is though that this metabolic adaptation likely isn’t permanent! Your metabolism can gradually increase as you begin to increase your calorie consumption. And this is where reverse dieting comes into play.

So, how do you know you need to do a reverse diet? 

There can be many reasons to try reverse dieting. For example, if you want to eat more without gaining weight or if you are someone who has  been dieting for a long time and you are ready to maintain your current level of body fat, then the reverse dieting method is right for you. This method is really great for the transition period from dieting to maintenance because it teaches you how to increase calories without going crazy in the process and regaining all the weight you worked so hard to lose. 

If you have been eating 1,200 calories (or less) a day and not losing weight, reverse dieting may be something you can try. Low calorie diets may result in weight loss for some, but it’s usually temporary – it isn’t sustainable. They can also trigger physical and emotional side effects, such as nutrient deficiencies, fatigue,  irritability, anxiety or depression, and obsessive thoughts about food and weight. Studies have also shown that following a 1,200 calorie diet or living a restrictive lifestyle actually boosted levels of cortisol, which is a stress hormone known to increase belly fat.

Reverse dieting can also help improve body composition. In other words, you want to lose fat, gain muscle, and maintain your current weight. Increasing calories while keeping activity high is a really effective strategy for muscle growth.

Reverse dieting can be pretty great, right?! So why doesn’t everybody try it?

The mindset! 

Eat more food without gaining weight. That sounds too good to be true, right? And since we live in the glorious era of social media, it can be hard to know who and what to trust. But more importantly, what MOST of us are thinking is that we don’t fully trust our bodies. We have been conditioned to believe that we should punish ourselves for reaching this point (with starvation diets and overexercise), and we’ve tried ALL the things out there to lose the weight and none of it has worked – so something must be wrong with us. And that simply isn’t true. God created your body to work FOR you – not against you. Give it a chance – and GOD a chance – to take care of you. Work with your body – fuel it properly – take care of it – give it what it needs…and I promise you – it WILL respond. 

If this concept resonated with you and you’d like to learn more, I invite you to schedule a discovery call and see if it’s a good fit for us to work together. Click the link below to find a time that works for you. More importantly, I’d love to help you get clarity on what’s holding you back from trusting your body to work for you and not against you. Remember, you have to do the work – there is no quick fix, no magic pill, or end all diet…but when you do it God’s way, lasting change begins to come. 

Podcast

Three Important Mindset Shifts for Spiritual Growth

SHOW NOTES: Episode 2

Mindset is so important.

It shapes who we are and what we believe to be true. Mindset is important for every area of your life – spiritual life included. Your mindset can either help you grow in faith or keep you stuck in old thought patterns.

I believe there are 3 important mindset shifts for spiritual growth.

1. See everything as for my good and His glory.

This is huge. When you choose to see things as happening to help you instead of harm you, that is where true faith begins. You can align yourself with God’s truth for you and who He called you to be when you make this mindset shift.

2. Look at your past with gratitude and grace.

Give yourself grace. No matter what your past looks like, give yourself grace. Everything in your life has brought you here for this moment and the life you are living now. Your past shaped you into the person you are. You’re still here because you have work left to do and God is here to help guide you through it. You can’t change the past but you don’t have to stay stuck there.

3. Focus within.

All of the answers you are searching for are inside of your already. God gave your vision AND the ability to follow through with it. The Holy Spirit dwells within you.

I cannot wait to see where your walk with God will go when you use these three mindset shifts. When you reframe your way of thinking, you are able to move forward in your spiritual health.

Thank you for tuning in! I hope this episode helped you. I’d love to chat more about it on Instagram (@rachelmeigsking)!

IN THIS EPISODE, WE COVER:

  • The three mindset shifts that can help you grow in your spiritual health

LINKS AND RESOURCES MENTIONED IN TODAY’S EPISODE:

MORE ABOUT FEED YOURSELF: HEALTHY HABITS FOR THE MIND, BODY, & SOUL PODCAST:

Feed Yourself: Healthy Habits for the Mind, Body, & Soul is all about learning the key components of overall health based on Biblical principles. When most people think about getting in shape and becoming “healthy”, they immediately think about their physical health: losing weight, making exercise a priority, possessing flexibility and endurance, and remaining disease free. But Scripture makes it clear that physical wellness is not the only area that impacts health. In order to be TRULY healthy, we have to focus on four areas: spiritual health, emotional health, mental health, and physical health. 

This podcast dives deep into the tools and head knowledge you will need in order to create lasting results, but it also looks at the element that truly ties it all together – the heart knowledge that incorporates faith in God in this area of our lives and how to apply it when things get tough (and they will!).

I wanted to create a space to let you know you are never alone on this journey. Through years of experience in doing everything the WRONG way, I am here to share my journey of getting healthy from the inside out – ditching the restriction and diet culture and truly learning to treat my body as the temple God intended it to be. 

Grab a cup of coffee and join me as I discuss healthy habits to incorporate in your daily life to propel you forward and FEED YOURSELF on your journey to health in all areas: mind, body, and soul!