Ep. 146: Julieanna Hever - Lose Weight for the Last Time
PLANTSTRONG Podcast
Rip Esselstyn
4.8 • 2.3K Ratings
🗓️ 2 June 2022
⏱️ 84 minutes
🔗️ Recording | iTunes | RSS
🧾️ Download transcript
Summary
We are living in chaotic and challenging times and so much feels out of our control.
This week’s interview also comes at a perfect time because, in the midst of stress and uncertainty, Julieanna Hever invites you to choose yourself again and again, especially if you’re stuck in the cycle of stress eating, yo-yo dieting, and dizzying life schedules.
As the O.G. plant-based dietitian, Julieanna has worked with thousands of clients to lose weight for the last time, and many of these lessons are found in her most recent book, The Choose You Now Diet.
Rip and Julieanna discuss:
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Her ten tenets to sustainable weight loss
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Exactly how to calculate your goal weight and set a realistic timeframe for weight loss
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How to stop counting macros and calories, and start counting "days of deliciousness"
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Her "six daily threes" of must-have daily nutrition
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Why it's important to keep a journal and express gratitude
Julieanna encourages you to be free of shame and guilt and, instead, replace it with joy and gratitude all while enjoying copious amounts of beautiful plant-based nutrition.
We could all use a little more joy.
Episode Timestamps
00:00 Welcome to Julieannaa, the OG plant-based dietitian
6:10 Her lifelong motivation for writing Choose You Now
12:07 The Modern Trifecta of Temptation - There’s nothing sexy about losing weight
15:20 Ten Tenets to Sustainable Weight Loss
15:57 Identifying Your Why
17:00 "Be a lighthouse instead of a tugboat"
19:00 Find your goal weight - Hamwi Calculator
20:54 Set a timeline
24:45 Eat a whole plant-based foods diet, avoid fatphobia, and stop counting macros
29:00 How to recognize true hunger and satiety
38:35 Don’t break the seal - know your triggers and learn how to avoid those tempting foods
42:15 Stop counting!
44:30 Set a schedule and embrace repetition
49:45 Monitor meal volume
51:50 Why Julieanna wants you to get on the scale daily
57:30 Rip digs into some of the mouth-watering recipes
1:03:25 Why Julieanna recommends a break from exercise when you’re trying to lose rapid-fire weight
1:06:09 The benefits of keeping a food journal
1:07:70 Maintenance Phase - getting off the roller coaster for good
1:11:05 Julieanna’s "Six Daily 3s"
1:18:00 How to enjoy a "day of deliciousness" - and stop having “cheat days”
1:20:10 Focus on the things you’re grateful for and write them down. Gratitude makes good things expand
Episode Resources
PLANTSTRONG Foods - Check out our growing assortment of insanely delicious, 100% whole food plant-based products at plantstrongfoods.com. Save 10% off your first order with the code RIP10
PLANTSTRONG Sedona Retreat - October 10th-15th, 2022 - Dr. Doug Lisle - the esteemed evolutionary psychologist and co-author of The Pleasure Trap - is attending our upcoming Sedona Retreat to give three of his paradigm-shifting lectures that help us understand all the forces working against us in our quest to live plantstrong. Once you SEE the system we live in - you can’t UNSEE it. And Dr. Lisle is a master in giving us language and tools to set ourselves on a permanent path to success. And great news! Our Sedona retreat has been approved for 21.5 CME credits for physicians and physician assistants. And 21.5 Nursing Contact Hours for nurses…. And 2.2 CEUs for other healthcare professionals as part of the registration fee for our PLANTSTRONG Retreat.
PLANTSTRONG Meal Planner - Save $10 off the annual membership with the code: PLANTSTRONG
Visit plantstrong.com for all PLANTSTRONG Resources, including books, recipes, foods and the PLANTSTRONG Coaching Programs
Join the Free PLANTSTRONG Community with over 26,000 members
Promo Music: Your Love by Atch License: Creative Commons License - Attribution 3.0
Transcript
Click on a timestamp to play from that location
| 0:00.0 | Today's podcast is brought to you by Planned Strong Foods. |
| 0:03.8 | Check out our growing assortment of insanely delicious 100% whole food plant-based goodness at PlannedStrongFoods.com. |
| 0:13.2 | And you can save 10% off your first order with the code RIP10. |
| 0:18.8 | That's my name. RIP followed by the number 10. |
| 0:23.7 | You have this opportunity. Like, there's so much going on in the world that we have no control over. |
| 0:28.6 | There's so much that is out of our hands. |
| 0:31.9 | But one thing that we get to decide is what we put on our fork and what we put into our body. |
| 0:38.5 | And it's really, instead of it being a judgmental thing without, because I try so hard to get rid of guilt and shame, |
| 0:43.6 | like I want to excise that from the weight loss, nutrition, paradigm. That's where I started. |
| 0:50.1 | And it's more of an empowering statement. You get to choose you now, and again, and again, and again. |
| 0:57.5 | And it all happens in this very moment. We have no control over what happened in the past. |
| 1:02.0 | Can't we do it? We don't know what's going to happen down the pipeline. |
| 1:05.2 | No, no, we're not psychic. All we have is right now. |
| 1:10.0 | I'm Rapace Liston, and welcome to the Planned Strong podcast. |
| 1:13.7 | The mission of PlannedStrong is to further the advancement of all things within the plant-based movement. |
| 1:20.5 | We advocate for the scientifically proven benefits of plant-based living |
| 1:24.9 | and envision a world that universally understands, promotes, and prescribes plants as a solution |
| 1:32.0 | to empowering your health, enhancing your performance, restoring the environment, |
| 1:37.6 | and becoming better guardians to the animals we share this planet with. |
| 1:41.6 | We welcome you wherever you are on your PlannedStrong journey. |
| 1:45.7 | And I hope that you enjoy this show. |
| 1:48.8 | Hello, my PlannedStrong papayas. |
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