Body Bites With Bec

If you've ever felt like you gained 1–2kg overnight despite eating well and training consistently, this episode is for you. In today's episode, I'm breaking down the real reasons behind water weight fluctuations – and why rapid changes on the scale are almost never body fat. I share my own recent experience with frustrating weight fluctuations (including one I'm currently navigating), and explain what's actually happening physiologically when your weight suddenly shifts. I cover: ✅ How stress and cortisol cause fluid retention ✅ The sleep–cortisol cycle – and why poor sleep makes fluctuations worse ✅ The signs your cortisol may be out of balance ✅ The hidden, everyday stressors that keep your nervous system switched on ✅ Why water retention peaks before your period ✅ How low progesterone can amplify PMS and pre-period bloating ✅ The impact of carbs, salt and strength training on the scale ✅ This episode is your reminder that your body is responsive – not broken. Understanding what drives these fluctuations is incredibly freeing. It allows you to stop panicking, stop over-correcting, and instead take the right steps to stabilise things while continuing to move forward with your weight loss goals. If you're ready to properly understand your body and stop fearing normal fluctuations, this is a must-listen 💚 Links mentioned: #180: Chronic Stress & Burnouts Link To Tummy Fat & Halted Goals. It's Time To Step Up the Self Care #193: Coffee, Cortisol & Your Morning Routine: Is It Okay to Drink Coffee on an Empty Stomach? #197: How to Live Longer & Stronger: The Science of Early Disease Detection with Dr Steven Lu #198: Is Hidden Inflammation Keeping You Bloated, Puffy & Stuck With Your Weight? Start your weight loss, gut-healing, and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and make it sustainable by figuring out YOUR own balance in the Health with Bec Tribe Follow me on Instagram: @health_with_bec Visit my website: Click here

What if the reason you feel stuck with your health, weight, confidence, or goals has nothing to do with willpower – and everything to do with your self image? In this powerful and deeply inspiring episode, Bec sits down with Mimi Bouchard, founder of the global Activations app (including fans like Miranda Kerr!) and author of Activate Your Future Self, to unpack how identity, mindset, and future self embodiment can completely transform your life – including your relationship with food, your body, and your confidence. Together, Bec and Mimi dive into why traditional motivation and discipline often fail, and how rewiring your self image is the real key to lasting change. This conversation will shift the way you think about what's truly possible for you! ✨ Plus: At the end of the episode, Mimi shares a special 3-minute "Let Yourself Lose Weight" activation so you can experience this work for yourself. Links: Activations App: Mimi has created a special offer exclusively for Body Bites with Bec listeners, including Australian pricing and a free trial Click here Follow Mimi on Instagram: @mimibouchard Listen to Mimi's podcast: ACTIVATE Start your weight loss, gut-healing, and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and make it sustainable by figuring out YOUR own balance in the Health with Bec Tribe For all of my favourite products I've been talking about in recent episodes! Click here Follow me on instagram: @health_with_bec Visit my website: Click here

If you constantly feel bloated, puffy, low in energy, or stuck with weight that just won't budge – even though you're doing "all the right things" – this episode is for you. So many women don't realise that low-grade inflammation can quietly affect everything from your gut and hormones to your metabolism, fluid retention, and fat loss. It might be the missing piece of your puzzle! In today's episode, I break down: 💚 What inflammation actually is 🔥 The subtle signs and symptoms of inflammation 🥗 The foods that fuel inflammation (including some "healthy" ones that may surprise you) 🌿 The top anti-inflammatory foods ⚠️ The gluten connection – and why trying gluten free could be your answer 😴 How stress, poor sleep, plastics, overtraining & lifestyle habits fuel inflammation ✨The switches I've recently made in my kitchen to make it lower in plastics and toxins 🧠 How gut inflammation (and leaky gut) make weight loss harder If you've been feeling off, inflamed, or frustrated with your progress, this episode will help you understand what may be going on beneath the surface – and what you can realistically do to support your metabolism, gut, and energy without needing to be perfect. Want support putting this into practice? You can learn more about my 3 Week Body Reset and Health with Bec Tribe through the links below! Links mentioned: #179: Fix Your Gut, Fix Your Health with Dr B, Award Winning Gastroenterologist: Click here Download my FREE eBook with Four 15 Minute Dinners: Click here Start your weight loss, gut-healing, and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and make it sustainable by figuring out YOUR own balance in the Health with Bec Tribe My air frier & ceramic cookwear: Click HERE (code healthwithbec for $10 off) Non tox containers & chopping boards: Click HERE Click here for all of my favourite products I've been talking about in recent episodes! Follow me on instagram: @health_with_bec Visit my website for lots of free recipes: Click HERE

How I eat at resorts, skincare musts, supplements, creatine 101 & a naked sauna story from Italy – this one's a mix of health tips & laughs! You'll hear: ✅ City vs resort eating – how I eat to stay balanced without coming home feeling behind ✅ The naked sauna story – a very European moment I'll never forget! ✅ Solo-travel tips – how to avoid feeling lonely, book restaurants and feel inspired to book that trip! ✅ My skincare travel routine – the new brand I'm loving for anti-aging + acne and my 'musts' on flights to prevent breakouts ✅ My acne story – what finally helped me clear my skin and keep it calm while travelling ✅ Morning & evening supplement stacks – what I take consistently at home and away ✅ Oestrogen dominance & fluid retention – what I learned about my hormones, the symptoms I noticed, and the supplements that help me now ✅ Creatine – my personal experience using it (do I bloat?) ✅ Creatine scientific benefits, simplified – the top creatine benefits for women, explained simply ✅ Amino acids and strength training - the importance of muscle mass and how this may help you too I hope you love it! Everything I spoke about is linked below! Links Mentioned: #191: SOLO - Life Lately, How I Stayed Balanced with Food and Fitness While in Bali, Unusual Burnout Warning Signs. Click HERE #122: Tips for Weight Maintenance after Loss, Travelling & Finding Your Healthy Balance with Lemme in Bali! Click HERE #18: My Skin Transformation and Excess Oestrogen Journey, Despite Thinking I Was "Doing it All" Click HERE! Morlife Protein Powders: Click here (enter code HEALTWITHBEC for 15% off) Morlife Creatine: Click here (enter code HEALTWITHBEC for 15% off) Amino Acids: Click here Skincare, and all other supplements I spoke about: Click here Work With Me / Freebies / Follow Me: Download my FREE eBook with Four 15 Minute Dinners: Click here Start your weight loss, gut healing, and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Follow me on instagram: @health_with_bec Visit my website: Click HERE

In this deeply inspiring episode, I chat with Sharon, a 53-year-old mum who has achieved an incredible 20kg weight loss transformation with the 3 Week Body Reset and Health with Bec Tribe and completely overhauled her life – all while moving house and navigating grief. After reaching her heaviest weight and struggling with menopause-related weight gain, bloating, and fatigue, Sharon hit a turning point when she saw photos of herself at her niece's wedding. She tried other diets to help her, but nothing worked… until she discovered me! She's now maintained her 20kg loss for 7 months, has a new-found sense of energy and confidence, and is never looking back! It's become her new lifestyle. Sharon opens up about: ✅Why keto and intermittent fasting failed her – and how this approach was different ✅Losing 5kg in just 3 weeks (with no exercise!) and the mindset shifts that made it possible ✅How she reached her pre-kids weight for her wedding at 65kg – the lightest she'd been since before having her two boys nearly 20 years ago! ✅The simple mindset hack she used to stop negative thoughts instantly ✅Why taking the focus off the scales was key to long-term, sustainable results ✅The importance of putting yourself first as a mum – and how it benefits your kids too ✅Staying on track during grief after the sudden loss of her boys' father ✅How she turned cooking from a chore into her "zen time" and a source of joy ✅Why excuses hold women back – and how to break free from them This episode is full of practical and actionable mindset shifts, and beautiful inspiration for any woman who feels like midlife weight loss is impossible. Sharon's story proves that with the right approach, mindset, and support, it's absolutely possible to make a change and transform your health and thrive, no matter what life throws at you! Links mentioned: Listen to previous Body Bites with Bec Episodes #190: How To Break A Winter Exercise Slump: 6 Habits That Actually Stick Click Here Download my FREE eBook with Four 15 Minute Dinners: Click here Start your weight loss, gut-healing, and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and make it sustainable by figuring out YOUR own balance in the Health with Bec Tribe Click HERE for all of my favourite, most-used products that I've been talking about in recent episodes! Follow me on instagram: @health_with_bec Visit my website: Click HERE

In this episode, I'm joined by Michele, a 52-year-old teacher and grandmother from Melbourne, who has achieved an incredible 16 kg weight loss transformation with the 3 Week Body Reset and Health with Bec Tribe! Michele's story is particularly powerful for women navigating health challenges like insulin resistance and joint pain and stubborn weight. After entering early menopause at just 35 following a hysterectomy, Michele struggled with weight gain and health issues for 17 years. At her heaviest weight, she was on medication for insulin resistance and unable to walk for more than 15 minutes, she felt like she'd given up hope, until she discovered my program and everything changed. Her timeline is remarkable: Michele lost over 5 kg in her first 3 weeks on the 3 Week Body Reset, then 8 kg within the first 2 months. She reached her goal of losing 16 kg by month 5, and has successfully maintained that loss for 8 months. Michele opens up about: Her surprise early menopause and her 8-month fight for answers Gaining 10 kg in a year without changing her diet or exercise Losing 5 kg, getting instant energy and confidence boosts on the 3 Week Body Reset How eliminating sugar and gluten helped her lose weight and reduce inflammation Coming off insulin resistance meds Her dramatic reduction in arthritis pain – she now walks 30–40 mins pain-free Her two game-changing habits to staying on track: motivational phone reminders and pantry prep How she's able to still eat cake and drink wine - and still lost 16 kgs (and continues to keep the weight off!) How she's finally putting herself first, and inspiring words to help you do the same Michele's journey proves that even after 17 years of menopause struggles and hormonal shifts it's absolutely possible to transform your health and feel amazing, even in your 50s. Her story is living proof that when you address the root causes like inflammation from sugar and gluten, the results can be life-changing. This episode is packed with practical strategies and incredible inspiration for any woman who thinks lasting change isn't possible at their age or stage of life! Links: Listen to previous Body Bites with Bec Episodes #190: How To Break A Winter Exercise Slump: 6 Habits That Actually Stick Click Here Download my FREE eBook with Four 15 Minute Dinners: Click here Start your weight loss, gut-healing, and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and make it sustainable by figuring out YOUR own balance in the Health with Bec Tribe Click HERE for all of my favourite, most-used products that I've been talking about in recent episodes! Follow me on instagram: @health_with_bec Visit my website: Click HERE

If you've been feeling flat, unmotivated, and like you've totally fallen off the wagon with your exercise habits… you are so not alone. I've been hearing this a LOT lately, from Instagram DMs to Tribe coaching calls, it's clear that many of you are in the same boat... So many women are asking: "Bec, help! How do I get out of this rut and back into a routine?" Well, my latest podcast episode that came out today is my answer to that exact question 🥰 I'm giving you 6 super simple, practical and powerful tips to help you break out of a rut, bring more exercise into your day and actually stay consistent with it so that you form ongoing habits. Here's what I dive into: The tiny steps that actually build motivation How to make movement a no-brainer (even when it's cold and dark!) Why your "deeper why" is the real game-changer The mindset shift that's kept me consistent for over 5 years A night-before trick that makes mornings feel less hectic Why starting small is your secret weapon Plus, how community and accountability can pull you out of any slump Whether you haven't seen the inside of a gym in weeks or feel like all your healthy habits have gone out the window, this episode will help you reconnect with your routine and rebuild your momentum 💚 Links: Listen to previous Body Bites with Bec Episodes that help with mindset and motivation below: #13: Why Motivation is NOT What You're Looking For. It's this… Click Here #185: Life-Changing Boundaries That Cut My Stress and Transformed My Health! Click Here Download my FREE eBook with 4 15 minute meals: Click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Click HERE for all of my favourite, most used products that I've been talking about in recent episodes! Follow me on instagram: @health_with_bec Visit my website: Click HERE

In todays episode, I had the incredible honour to have Simon Hill back on the podcast and honestly, this chat was exactly what we all needed to hear. Simon breaks down the science better than anyone I know to debunk myths and bring you informed, easy to digest information to cut through alll of the confusion out there! If you've been wondering if butter and coconut oil are heart-healthy or harmful, this episode is for you as Simon and I delve into the latest research on fats, cholesterol and the truths behind popular diet trends. I get asked about this daily! We chat all about: The real science behind what cholesterol actually does in your body Why getting an ApoB test is SO much better than your standard cholesterol test The genetic lottery - why some people can eat eggs daily and be totally fine whilst others can't How different saturated fats affect your body differently (butter vs yoghurt vs coconut oil) Why fibre is cholesterol's best friend How to make tweaks to a lower carb lifestyle if you're worried about cholesterol - without dramatic overhauls Why you absolutely don't need to cut butter or coconut oil out completely The truth behind 'refueling with carbs' after a workout The biggest takeaway? Know YOUR body, and remember that small tweaks often work better than dramatic changes! About Simon Hill: Simon Hill, a physiotherapist and nutrition scientist, is dedicated to making health and nutrition information easier to understand. His early career focused on the physiology and anatomy behind athletic performance, but his father's heart attack inspired him to explore how nutrition can prevent disease and optimise health. This led him to complete a Master of Science in Human Nutrition at Deakin University. Simon hosts The Proof podcast, where he interviews experts to translate research into practical advice, and he authored the bestselling book The Proof is in the Plants, advocating for a plant-rich diet grounded in science. With over 40 million podcast listens and ongoing involvement in research connecting nutrition and mental health, Simon now also runs immersive longevity experiences to empower people to live healthier, longer lives. LINKS: Listen to my previous episode with Dr. B (Leading Gastroenterologist) on gut health & sleep (episode 179): Click HERE Follow Simon on Instagram: @simonhill Follow Simons podcast on Instagram, The Proof: Click HERE Subscribe to Simons podcast on YouTube: Click HERE Visit Simon's website: Click HERE Click HERE to shop 38TERA supplement (Code BEC for 10% off) Download my FREE eBook with 4 15 minute meals: Click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Follow me on instagram: @health_with_bec Visit my website: Click HERE

In this episode, I sat down with Sarah, mother and life coach, who has undergone an INSANE weight loss and total health transformation. From struggling with poor body image, sleep and trying everything to lose weight with no success, to losing 21 kgs (and keeping it off), regaining her confidence and improving her sleep, Sarah has totally transformed her wellbeing in every single way, and now feels like the best role model she can be for her son, which was her primary driver. Sarah shares how the 3-Week Body Reset and Health with Bec Tribe have completely changed her life and how there's no turning back! She began in September 2023!! Sarah opens up about: Why other diets failed her and how this approach was different The incredible results she saw after just 3 weeks! The small steps she took to build long-term success (without the overwhelm) and why this is key Her best tips for staying motivated even when the scales didn't move some weeks Why understanding your "why" is crucial for lasting change and staying motivated How she plans for her week to stay on track Why you don't have to eat 'perfectly' to get results Why you actually don't have to do meal prep on a Sunday if you don't want to How Sarah navigates the nights where she's working late or travelling How she navigates weekends, social events and "freedom meals" The importance of having the right support network How to navigate co-workers, friends or family not supporting your lifestyle changes And more! This episode is jam packed with inspiration, actionable advice and practical tips for anyone that's struggling with poor body image and has tried every diet under the sun. Links: Listen to episode 13 to discover your WHY: Click HERE Download my FREE eBook with 4 15 minute meals: click HERE Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Follow me on instagram: @health_with_bec Visit my website: Click HERE

Who wakes at 3am and can't get back to sleep? Or struggles to get consistent 6-9 hour sleeps? Did you know that this can mess with your weight loss efforts and reduce your chances for building muscle from your hard work at the gym? Yep! Have no fear though, in this jam-packed episode, I'm joined by Australia's leading sleep expert, Olivia Arezzolo, to explore why sleep might be the missing link in your health and weight loss journey and we're bringing you LOTS of (easy) tips to help you! Olivia dives into science-backed strategies to help busy women fall asleep faster, stay asleep through the night, and wake up feeling truly refreshed. From managing 3am wakeups to understanding the role of hormones like cortisol and melatonin, this chat is packed with practical sleep tips that you can implement straight away. If you're struggling with energy, cravings, brain fog, or stubborn weight — or you're just sick of tossing and turning at night — this episode will give you realistic and actionable advice to help you finally get the sleep your body is craving! Links: Listen to my previous episode with Dr. B (Leading Gastroenterologist) on gut health & sleep (episode 179): Click HERE Other podcasts of mine where I speak on the importance of strength training: #124 & #33 & #176 Blue light blocking glasses: Click HERE (enter code 'healthwithbec' at checkout for 15% off!) Follow Olivia on Instagram: Click HERE Visit Olivia's website: Click HERE Download my FREE eBook with 4 15 minute meals: click HERE Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Click HERE for all of my favourite, most used products that I've been talking about in recent episodes! Follow me on instagram: @health_with_bec Visit my website: Click HERE

Tried (or trying) to lose weight but keep feeling STARVING all the time? It's the number one reason women give up their attempts after a week or so and feel scared by 'dieting'. But, it doesn't have to be that way! In this episode, I am going to give you some super easy tools that you can apply to your life today that will help you reduce that pesky hunger so that you can ACTUALLY stick with your intentions, rid the 'hanger' and see those results you're after - without feeling like you're missing out and thinking about food all the time. Links: Download my FREE eBook with 4 15 minute meals: click here The protein powder I love (code healthwithbec for 15% off): click here Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Explore my free recipes & website: Click here Follow me on instagram: @health_with_bec 80/20 balance episodes: #119: How to actually 80/20 and quit the 'all or nothing' cycle to lose weight effectively #126: 4 Tips To Reduce Binge Eating Patterns #140: My top 6 tips to quit the 'all or nothing', yo-yo dieting patterns and build consistent habits that bring RESULTS! (Even when you travel) #146: 3 Mistakes That Keep You In A Rut, Unable to Start or Stuck In the On Again/ Off Again Cycle #168: One of The Biggest Reasons Most Diets Fail & My Solution For it - Calorie Cycling! Don't fear fat episode: #128: Why Fat Won't Make You Fat, It Helps You Get Lean! 7 Fat Facts & Myths You'll Want To Know!

Could chronic, ongoing stress and being 'go-go-go' all the time be holding you back from losing weight, especially around your stomach area? Yep! Also, when you let this go on, adrenal fatigue and burnout could be around the corner, and this is a seriously undesriable state to be in if you're serious about reaching any goal in life, including maintaining healthy relationships, career milestones, fitness goals and so on. As they say, you can't pour from an empty cup! In this episode, I unpack: -The stress hormone, cortisol and it's role in the body -The link between ongoing stress and adrenal fatigue -The symptoms of adrenal fatigue and burnout, do you have it? -How cortisol can lead to weight gain, especially around the abdomen and why -The link between self care and stress levels -How I personally structure my life and set the RIGHT boundaries to help manage stress -How I cleverly add in self care activities throughout my busy days and how you can too -Recent self care additions in my life that I'm loving -A sleep tip that's helping me at the moment -Tips & ideas to reduce your cortisol levels and prevent adrenal fatigue -How you can slowly change your mindset to favour self care and being 'selfish' more to in turn, lower your stress levels and reach your goals -The self love challenge that's happening inside the Health with Bec Tribe! Links mentioned: Activations app: Click HERE The ice roller that I use: Click HERE Download my FREE eBook with 4 15 minute meals: click HERE Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Click HERE for all of my favourite, most used products that I've been talking about in recent episodes! Follow me on instagram: @health_with_bec Visit my website: Click HERE

In this episode, I delve into part 2 of my solo Q&A (part 1 was 2 episodes back). I answer more questions that came through on my instagram, @health_with_bec. The questions here answer are: What are my New Year's resolutions? What are my thoughts on them & reaching goals for the year? How to reduce emotional eating? Would you ever do a new 3 Week Body Reset? My oestrogen dominance exploration (plus I speak on PMS support) What are my most-made 20 min meals when I'm busy? A very brief update on the app I'm building (more to come) Links: Supplements to help with my Oestrogen: Estrocontrol : Click HERE DIM: Click HERE Calcium D Gluterate: Click HERE Liver detox: Click HERE JSHealth magnesium: Click HERE Boncharge Infrared Sauna Blanket: Click HERE (code healthwithbec for 15% off) Morlife protein powders that I have: Click HERE (code healthwithbec for 15% off) Morlife mug cakes that I have for breakfast: Click HERE (code healthwithbec for 15% off) Episode where I speak more on emotional eating: Episode 144 Episode where I speak on PMS & false fat: Episode 58, 90 & 114 Episode where I speak on my app hurdles: Episode 151 Download my FREE eBook with 4 15 minute meals: click HERE Start your weight loss, gut healing and anti-inflammatory journey now with my 3 Week Body Reset Continue your journey and figuring out YOUR own balance in the Health with Bec Tribe Click HERE for all of my favourite, most used products that I've been talking about in recent episodes! Follow me on instagram: @health_with_bec Visit my website: Click HERE