What are you currently thinking there’s no way you could do that thing? However, there’s a part of you that wants to do that thing
What’s holding you back? Time? Money? Kids? Friends? Confidence? Poor Self Esteem?
I believe that our mental, emotional, physical and spiritual health are the cornerstones to living the BIGGEST life God has planned for us.
Our fear, shame, regret, guilt of the past may be the exact things that strengthen you for the journey of your dreams…AND
Fear, Shame, Guilt, Self loathing, belong on the cross
all belong on the cross
Our inside and outside need TO GO TOGETHER!
Shift Your PerSPECtive
Find one spec that you CAN do and start there
You CAN do that thing!

What #75hard taught me about post menopause weight loss
I’m so frustrated - I’m doing everything right, exercise and eating “right”
Hormones - Stress/cortisol/progesterone/estrogen
Food influences hormones
Exercise influences hormones
The Big O influences hormones

MondayAug15E57
#75hard
Why did I do it?
Because as an entrepreneur I need to hold myself to the higher standard I expect of any of my clients. I would be a hypocrite if I asked someone to give up cheat meals or alcohol if I wasn’t willing to do it for myself.
I wanted to see how much stronger I could get, and if I could lose a few inches and a couple pounds
Menopause is so often used as the excuse for not really wanting to do the work.I wanted you to know I’m willing to do the work right there beside you.
Taking my coaching biz to the next level of speaking…where God has wanted me for so many years
God wanted more from me and now I realize I’m just at the beginning! I have so much more love to give!
Consistency
Clarity
Pain before pleasure
Self imposed expectations
Weight/Fat loss Post Menopause
Muscle definition can happen
It’s not too late for anything, ever!
135 Hours of exercise (108 minutes per day avg)
75 days of clean eating
No alcohol
1 gallon of water daily
Over 750 pages read
58 years young
I can be strong and feminine
My kids are impressed( not that it matters, still! )
I can do more than I thought
Got my first speaking gig
Had a record month(July) for this year in biz
Overcame my fear of rejection( mostly)

Top Symptoms You’re B-Vitamin Deficient?
mood and concentration
Confusion
B-12 anemia - different from iron - LABS
Loss of appetite
Numbness and tingling
PMS
Energy production issues —> fatigue
Detoxification
Irritable
Heart palpitations
Depression/Anxiety
Alzheimers/memory issues
Heart disease - homocysteine
Reasons: medications, stress, alcohol, ultra processed foods
MEDS that contribute to B-Complex deficiencies:
Aspirin
Tagamet Zantac Nexium TUMS
Diabetic drugs metformin
Blood pressure lowering drugs
Birth Control Pills
NSAIDS
Steroids

Are you the obstacle? Todays podcast almost didn’t happen…
City gates—open wide! Ancient doors—stand back! For the glorious King shall soon pass your way.Psalm 24:7
The number of things that tried to keep me from getting this done today was astounding?
How do you react?
Do you use the circumstance as justification for your poor choices? Food or otherwise?
OR
Do you take care of yourself and do what you promised yourself you would do?
When you take it in and slow down and pray and then respond Your life changes…right before your eyes - you can do HARD things…

Okay Ladies - You're busy, you're taking care of kids in sports and dogs and significant others/spouses, you're working full time and you get home at 6pm and realize your dinner choices are pizza or some frozen chicken breasts. You're exhausted and as usual opt for the pizza. Then the guilts sets in about feeding your kids more healthy option and over time, your weight creeps up - UGH! there has to be a solution!
I get it - I used to default that way too!
In today's episode I am talking all things BATCH COOKING. What is it and why you need to try this technique to eat healthy more often and save time!

Masterclass REPLAY Info: https://dr-kris-sargent.mykajabi.com/pl/2147604220
Best foods for Gut Health
No Processed foods
Adequate protein
Adequate fiber
Anti-Inflmmatory diet

Gut Healing Masterclass REPLAY AVAILABLE: https://dr-kris-sargent.mykajabi.com/pl/2147604220
Food Sensitivities and Gut Healing
Why 90 days? What about the antibodies?

Monday 25 July E49
GUT HEALTH MASTERCLASS INFO:
https://dr-kris-sargent.mykajabi.com/pl/2147604220 REFRAME:
Get Unstuck and off the Plateau
Stuck: Fight - DROP CALORIESStart random diets but don’t stay on one long enough to see a differenceStart to make your own decisions without prayer Flee - QUIT Freeze - WE STOP DOING THE THINGS THAT WERE WORKING frustrated - Grind and force, feels like everything is a lot of work Anxious Believing all the lies of
REFRAME: Holding Pattern: YOUR BODY has to catch up to the changes you’re making Check your heading - are you ACTUALLY doing everything you’re supposed to be doing - Taking responsibility for the extra glass of wine or chips that slipped in Taking the necessary steps to get where you want to get, consistent action - the two primary predictors of predictor of healthy habit accountability and keeping track- , eyes focused on Jesus, doing the actual work

Friday 22 JulyE48 The Mediterranean VS Paleo for Gut Health
AUGUST 4 GUT HEALTH MASTERCLASS INFO: https://dr-kris-sargent.mykajabi.com/pl/2147604220
Both have advantages and lean into REAL food vs processed foods - one has fewer restrictions than the other.
Fastest way to heal your gut, control diabetes, lose weight, and decrease inflammation

Fasting…what is it? Abstaining from food
Why: Religious reasons
Type 2 diabetes - Jason Fung
Personal reasons- prayer and fasting
Intermittent Fasting - What is your goal? Wt loss/Clearer head/Neurological?/ Blood sugar
Not for me,
Great for some people
Not for everyone,
In my experience

Want energy all day?
Here are the Nutrition Label Hacks you don't want to miss...
Create effortless meals and snacks for ENERGY all day

Last week I talked about the decision to stay in your stuck spot. Not change your health habit and , not change your relationship AND live with the consequences What if you decided to MOVE FORWARD! How would you do that?
1. Get your mindset right. Remember you can only change you. You only have control over the things you think, the way you feel, what you say, and what you do. You cannot control other people, how they believe, think or respond.
2. Figure out your “why” - I dig into this deeply, and have an exercise that will take you to your “why”. One little secret, it will touch you emotionally. If you don’t get emotional about your “why”, you haven’t found it.
3. Get support
4. Create a plan

Friday July 1
SUMMER HOLIDAY WEEKEND FOOD TIPS
Remember the reason for the season and focus on fellowship, family and friends. IT'S NOT ALL ABOUT THE FOOD!
Holidays such as Memorial Day, 4th of July, Labor Day, or any picnic holiday can cause breakdowns in our otherwise healthy eating plan. It's extremely important to be very aware that picnics can pack thousands of calories that we would not normally indulge in. So, what should you do?
Don't skip meals or "save" calories for the picnic. THAT SETS YOU UP TO OVEREAT LATER!
If you're a guest, offer to bring a healthy appetizer and side dish. That way you can GUARANTEE ta choice for you
Watch your portions and choose NOT to have the desert!! Instead, maybe bring a box of sugar free popsicles or fudgesicles to share.
Keep your EXERCISE routine the day of the picnic. Try adding short brisk walks twice that day with available family members or the partygoers. Plan activities to stay moving such as croquet, bike riding or cornhole instead of just sitting around and talking.
If you are throwing the party, have lots of vegetables available, instead of chips. Prepare lower-fat dips using Greek yogurt instead of mayo or sour cream and offer low sodium salsa.
Communicate! Explain to your guests in advance your DETERMINATION to make this a healthier holiday celebration and ask them to keep this in mind when preparing any dish they may be bringing.
Say NO to the high-calorie beverages such as sodas, juices, smoothies and blended coffee drinks. There are nearly 150 calories in one 12-ounce can of soda or juice. Smoothies and coffee drinks are often 250-500 calories, excluding whipped cream.
ALCOHOL is full of calories and carbs. It can also cause you to let down your defenses and overeat or make poor food choices.
Have a small meal BEFORE going to the picnic so you don't arrive starving... always plan ahead.
At the picnic choose PICK PROTEIN FIRST. It’s the most filling thing you can eat. Choose healthy foods and stay away from the high-carb items like chips, breads, potato & pasta salad and corn, and remember to eat slowly, which will help you eat less and feel full and satisfied. HAVE YOUR BURGER WITHOUT THE ROLL!
If the holiday party is at your house, SEND THE LEFTOVERS HOME with your guests, especially the desserts!!
During holiday weekends, make your goal to MAINTAIN your weight and not to gain any!
AGAIN: BE POSITIVE! Don’t let your weight and cravings take control of you. Remember the reason for the season and focus on fellowship, family, friends and not on food. IT'S NOT ABOUT THE FOOD!
Have a Happy and Healthy Fourth of July and SUMMER!!!!

Leading with love…regardless of where you fall on this issue, judgement of the other view is tearing our beautiful country apart. And acts of violence, to repay violence with violence, doesn’t solve anything.
Women are shamed on both sides. The unwed woman who keeps her baby is judged just as harshly as the one who didn’t. There is pain and shame on both sides. More fear and hate directed to either side doesn’t change that, and feeds the shame. Neither woman feels supported or loved, as all humans deserve, particularly in such a difficult, emotional and deeply personal situation.
I’ve kept my story basically secret for 41 years. I was terrified. I was told a baby would ruin my life. The shame of being a teen mom, was too much. At 17 years old, I couldn’t see any other option. I’ve done hundreds of hours of counseling, coaching and prayer. I have grieved all of it.
I’ve asked for forgiveness. That baby is in the arms of Jesus and all of my sin is pinned to the Cross of Christ. Because He loves and forgives me in spite of all my failings. I no longer carry the shame and pain of an abortion. His love and mercy are great. And His Grace is endless. For all who seek it.
I was ultimately blessed with two amazing children that have done nothing but make my life full. I could not be more grateful.
Find love and compassion for both sides. Get curious. Have coffee. Ask the questions. Get to know the other person as a human. Learn their story and leave the judgement at home.
All sides need support. The frightened mom, the baby, the families and the guy involved.
Banning abortion doesn’t stop it from happening any more than Prohibition stopped alcohol consumption.
Thank you Jim Dowell for representing both sides of this issue so beautifully. You gave me the courage to tell all...I have shared Jim Dowell's song Called Little Hearts everywhere I can...