Mastering Mindfulness™ Podcast

Have you ever done “all the right things” for your health ... changed your diet, taken the supplements, followed the protocols, worked out, and tried to be disciplined... but still felt exhausted, heavy, disconnected, or unwell?In this episode, we explore what it means when healing goes deeper than physical symptoms.Your body may not be broken. Your symptoms may be messages. Your fatigue, tension, weight changes, cravings, inflammation, or disconnection may be your body’s way of asking you to listen more deeply.Together, we’ll explore the connection between the body, spirit, emotions, and nervous system — and how true healing often begins when we stop fighting the body and start understanding what it has been trying to tell us.This conversation is for you if you’ve been searching for holistic healing, mind body healing, emotional healing, or a deeper relationship with your body beyond diets, supplements, and wellness protocols.Inside this episode, we talk about:- Why your body may be a messenger, not the enemy- How stress, pressure, and overworking can show up as physical symptoms- The connection between suppressed feelings, tension, posture, and disconnection- Why cravings, exhaustion, and heaviness may point to deeper depletion- How breathing, movement, nature, and pleasure can nourish your spirit- What it means to feel safe, alive, and at home inside your body againSometimes healing your body is not about becoming more disciplined.Sometimes it is about becoming more alive.If this episode speaks to something inside of you, I’d love to hear from you in the comments:What do you feel your body has been trying to tell you?If you found value in this conversation, hit like & subscribe for more videos on mindful eating, body wisdom, holistic healing, emotional wellness, and reconnecting with your food, body, and spirit.Chapters00:00 Why you can do everything “right” and still feel unwell01:00 What if your body is not broken?02:00 The spirit inside the body03:30 Feeling exhausted, puffy, disconnected, and depleted05:30 When protocols are not enough07:00 The body as a messenger08:30 Alexander Lowen and the human spirit10:00 How pressure, performance, and busyness affect the body12:30 Fight or flight, posture, tension, and disconnection15:00 Suppressed feelings and lack of aliveness17:00 Why cravings and overachieving can feel endless19:00 How the body protects us through symptoms22:00 What radiance and vitality actually feel like25:00 Questions to explore depletion vs. vibrance28:00 Breathing deeply to reconnect with feeling31:00 Opening the body and softening contraction34:00 Movement as joy instead of punishment37:00 Reconnecting with nature and wholeness40:00 Healing your spirit beneath the symptoms42:00 Childlike wonder and becoming more alive----------------If you feel called to continue this work, I have a deeper program that helps you reconnect with your body, your food, and the wisdom within you.https://masteringmindfulness.institute/waitlist2026#MindBodyHealing #HolisticHealing #BodyWisdom #SpiritualHealing #MindfulEating

What if you’ve tried everything, food plans, supplements, mindful eating… but it still feels like something is missing?You can do everything right… but it will feel like a struggle if your body doesn't feel safe. In this conversation, my former student Christine shares a deeply honest and courageous look at what it was like to struggle with food, body image, perfectionism, and the feeling that no matter how hard she tried, something still wasn’t changing.After losing 60 pounds and maintaining much of that progress for years, life took an unexpected turn. Grief, loss, and emotional pain brought her face to face with a deeper truth... she could do all the "right" things like healthy eating, supplements, and mindful eating... But her body was asking for something deeper. It was asking for safety. What unfolds in this episode is powerful.Through mindfulness practices, especially consciousness, curiosity, breathing, nervous system regulation, journaling, and pattern interrupts...she learned to replace self judgment with self-nurture, trust her hunger and fullness again, improve digestion by slowing down and chewing, and find more freedom and joy. Her story is a reminder that if you feel stuck, discouraged, or like nothing is changing… there may be nothing wrong with you.There may simply be a deeper layer asking for your attention.Christine’s honesty, humility, and willingness to share her path is a gift—and I know it will speak to someone who needs hope today.✨ In this episode, we explore:• Why food struggles are often deeper than food• How grief, stress, and emotional pain can impact eating patterns• The role of safety in healing your relationship with food• Moving beyond perfectionism and self-criticism• Rebuilding trust with your body• What real healing can look and feel likeChapters:00:00 Healing Food Relationship01:47 Meet Christine02:24 Her Weight Loss Story04:41 Grief And Safety07:19 Afternoon Cravings Clue09:14 Mindset Tools Shift11:36 Freedom From Judgment14:51 Journaling And Safety16:07 Trusting Hunger Cues19:03 Breaking All Or Nothing24:49 Slowing Down To Eat27:17 Body Image Evolution29:08 Never Give Up MessageChristine reminds anyone who is listening, never, ever give up. If this conversation touches you, leave a comment and celebrate Christine for sharing her heart so openly. ❤️If you'd like to learn more about experiencing the Mastering Mindfulness work like Christine did, you can hop on the waitlist here: https://masteringmindfulness.institute/waitlist2026#MasteringMindfulness #FoodFreedom #MindfulEating #EmotionalEating #SelfTrust #HealingJourney

You can feel completely fine with food… and then something just shifts. Suddenly you want something, even though you’re not actually hungry.In this episode, we explore emotional eating in a completely different way.You'll see why the current recommendations like: distract yourself from eating, choose a healthy snack, or write down what you eat... provide temporary relief, but do not actually help with emotional eating. You’ll start to see how your relationship with food is deeply connected to your inner world, like your emotions, your sense of safety, and what your body is trying to communicate.And instead of trying to manage your eating from the outside,you’ll begin to understand what your body is actually asking for.There’s also a guided practice in this episode to help you slow down, reconnect with your body, and start building trust with what you feel.No pressure. Nothing to get “right.”Just a space to explore what’s already there.Chapters:00:00 When Emotional Eating Happens00:37 Why Common Advice Doesn’t Work02:04 When Food Becomes Relief03:54 How Emotional Eating Starts04:37 When Emotions Don’t Feel Safe06:58 This Isn’t a Personal Flaw09:01 What Your Emotions Are Trying to Tell You11:51 What Cravings Are Covering Up13:28 Why We Feel So Disconnected15:09 A Guided Practice with Your Body26:46 If It Feels Like Too Much28:33 Learning to Trust Your Emotions Again31:05 Where This Can Take You—If this resonates with you, I’d love to hear what stood out or what you noticed. 💛gina P.S. if this was helpful, I'd appreciate a "like" so I know to make more videos!—Resources: Connect with me: https://www.instagram.com/gina.worful/Free training: Reclaiming Your Power with Food: https://masteringmindfulness.institute/Join the Mastering Mindfulness™ waitlist: https://masteringmindfulness.institute/waitlist2026#emotionaleating #dietitian #mindfuleating #stresseating #masteringmindfulness

You wake up feeling off… low energy, unmotivated, not quite yourself.Is that depression… or is your body trying to tell you something?In this episode, I sit down with Dr. Ashina Stein — a board-certified psychiatrist and functional medicine practitioner — to explore a completely different way of understanding depression.We go beyond labels, diagnoses, and the idea of a “chemical imbalance”… and start asking deeper questions.✨ What is your body actually trying to tell you?✨ Why do symptoms show up in the first place?✨ And what if there’s a path that feels more empowering than just managing it?This conversation is for you if you’ve ever felt like something is “off”… but you can’t quite explain why.Or if you’ve tried to fix how you feel, but still sense there’s more to the story.We talk about:– Why depression is often a symptom, not the root issue– The connection between gut health, inflammation, and mood– How medications can help… but may not tell the full story– The foundational habits that actually support your body and mind– And how to start becoming a “detective” of your own inner worldThere’s so much honesty in this conversation — including Dr. Stein’s personal story that completely changed the way she practices medicine.If nothing else, I hope this episode leaves you with a sense of possibility.That there might be more answers. More clarity. And more support available to you than you’ve been led to believe.—If this episode resonated, I’d love to hear from you 🤍What stood out? What shifted for you?—🎧 Listen in, and let this be an invitation to get curious about yourself in a new way.And if you’re wanting to go deeper into this kind of work — learning how to actually listen to your body and understand what it needs — this is exactly what we explore inside Mastering Mindfulness.www.MasteringMindfulness.institutehttps://www.instagram.com/gina.worful—Dr. Achina Stein is an Amazon international bestselling author of "What If It's NOT Depression? Your Guide to Finding Answers and Solutions." Freebies: First Three Chapters of Dr. Achina's Book: https://achinasteindo.com/bookFXNMind.com https://www.instagram.com/dr.achinastein/#depression #mentalhealth #guthealth #mindbodyconnection #selfawareness #functionalmedicine #healingjourney #mindfuleating #selftrust

We're told to control what we eat with our willpower. But some how, willpower feels unsteady and creates a fight with our food. What if there was something stronger? There's something beyond willpower that is much more steady and calm already waiting for you. It's learning how to work with your inner world.In this video, I’ll show you how to train your mind and body, like a martial artist, to grow real inner strength with food.Because the most natural confidence with food doesn’t come from fighting your urges…it comes from understanding and regulating the thoughts, feelings, and sensations underneath them.You’ll learn:How to stop relying on willpower with foodWhat’s actually driving cravings and emotional eatingHow to regulate your impulses through awareness and breathThe four essential ways to train your inner strength with foodChapters:00:00 Finding True Strength With Food00:25 Discipline vs Connection02:09 Inner Stance Training04:52 Four Mindfulness Skills05:31 Show Up for Yourself07:54 Return to the Present11:28 Breath Regulates Impulse13:44 Feel Sensations Safely18:15 Radical Acceptance Freedom22:42 Practice Like a Student25:09 Strength Is Already YoursThis is the deeper path to feeling calm, confident, and in your power with food.Free training: Reclaiming Your Power with Food https://masteringmindfulness.institute/Apply to Mastering Mindfulness: https://masteringmindfulness.institut...  / gina.worful  

Why do people still struggle with food… even when they know exactly what to eat?For years, dietitians have been trained to focus on meal plans, calories, and nutrition advice. But many of us eventually run into the same frustrating reality: knowing what to eat doesn’t always translate into lasting change.In this episode, I sit down with registered dietitian Cassy Rivard to talk about the deeper layer of behavior change that most nutrition training never touches.Cassy and I actually went to the same university to become dietitians. We learned the same frameworks and approaches to helping people change their eating habits. But after working with clients, and facing some of our own struggles with food, we both started asking a deeper question:What actually creates real change with food?That question eventually led Cassy into the deeper work we explore inside Mastering Mindfulness, understanding the psychology, nervous system, and inner patterns that drive our choices around food.In this conversation, we explore:• Why nutrition knowledge alone doesn’t create lasting change• The hidden role of the nervous system in food behavior• How restriction and stress can quietly drive overeating• The mindset patterns that create the binge spiral• The deeper inner work that helps people finally feel calm and empowered with foodThis episode is part of what I see as a new era in nutrition, one where we move beyond simply telling people what to eat and start helping them understand the deeper forces that shape their behavior.If you’ve ever wondered why healthy eating can still feel like such a struggle, this conversation will open your eyes to a completely different way of understanding food and change.If you're a health professional or dietitian curious about implementing the methods in your practice to improve client results...Empowered Clients™ TrainingFree Training: Reclaiming Your Power with Food Connect with Gina on IGConnect with Cassy on IG#dietitian #selftrust #weightlosstips #emotionaleating

Have you ever found yourself wondering, “Why am I so tired?”Not just after a long day, but in a way that rest doesn’t seem to fix.In this episode, we explore fatigue and low energy through a different lens. Where the body is not broken, but communicating to you. I’m joined by Dr. Evan Hirsch, creator of the Energy MD Method, to talk about what shifting energy levels may be trying to tell us. We explore how fatigue is shaped not just by the physical body, but by the nervous system, stress patterns, beliefs, and the way we relate to ourselves, and why supporting all of these layers is often what allows energy to return.This conversation is an invitation to stop pushing, start listening, and understand what deeper support your body may be asking for.In this episode, we explore:The difference between temporary tiredness and deeper energy depletionWhy rest alone doesn’t always restore energyHow stress, trauma, and nervous system dysregulation impact fatigueLong COVID, chronic fatigue patterns, and why exercise can sometimes backfireWhy lab testing can miss key contributors to low energyMindset and nervous system tools that support healing (gratitude, beliefs, visualization, somatic practices)Foundational lifestyle supports for rebuilding energy gently00:00 Fatigue as a Wake-Up Call (Podcast Intro)01:38 Acute vs. Chronic Fatigue: What’s Normal?04:29 Evan Hirsch’s Personal Story & Why He Focuses on Energy07:47 Chronic Fatigue Syndrome Explained + The “Toxic Five” Root Causes09:25 Long COVID vs CFS: Spike Protein, Mitochondria & Exercise Crashes13:47 How Long COVID Is Diagnosed + Symptom Patterns16:46 Why Lab Tests Miss Toxins: Treating Causes Without Chasing Results22:06 Stress, Nervous System Retraining & The Toxic Burden Matrix25:24 Nervous System Dysfunction: The Missing Link in Chronic Fatigue26:08 Trauma, Beliefs & Survival Patterns That Keep the Body Stuck28:19 From Hustle to Burnout: How Stress Drains Energy Over Time30:05 Food Cravings, Self-Worth & Regulation: Why Depletion Drives Choices32:49 Feeling Safe in Your Body: Gratitude, Beliefs, Vision & Empowering Questions36:26 Top-Down vs Bottom-Up Tools: Polyvagal Practices & Somatic Regulation38:56 When to Get Help: Key Symptoms of Long COVID/Chronic Fatigue40:37 Lifestyle Foundations Checklist: Sleep, Water, Food & Goldilocks Movement45:21 Free Masterclass + Where to Follow (Final Thoughts)Evan H. Hirsch, MD, is a world-renowned chronic fatigue expert, best-selling author, and professional speaker. He is the creator of the EnergyMD Method, the science-backed, clinically proven 4-step process for resolving chronic fatigue and related symptoms from long COVID and Chronic Fatigue Syndome (ME/CFS) naturally. Free Masterclass: Discover the 4-Step System That Helped Me Beat Chronic Fatigue Syndrome so You Can Wake Up Feeling Refreshed and Enjoy Every Moment With Your Kids and Grandkidshttps://www.energymdmethod.com/masterclass-registrationhttps://www.energymdmethod.com/www.instagram.com/evanhirschmd/ www.youtube.com/c/EvanHHirschMD www.tiktok.com/@energymdReclaiming Your Power With Food: MasteringMindfulness.Institute/FreeTrainingwww.instagram.com/gina.worful#tired #energy #chronicfatigue #longcovid

If you’ve ever stood in the kitchen thinking,“I know what to do… so why can’t I stop?” - this is for you.Because underneath the cravings that we are fighting, holds the wisdom that is trying to guide you. In this episode, I share one of the most vulnerable turning points in my own relationship with food, a moment where I knew exactly what I “should” be doing… and still felt pulled into the kitchen by something stronger.For years, I believed that if I just had more discipline, more knowledge, more control, I’d finally feel at peace. But what I discovered in that moment changed everything.Cravings aren’t weakness.And they’re not a lack of willpower.They’re communication. A calling from deep within us, trying to get our attention. When you learn how to pause, listen, and decode what’s really happening beneath the urge, something powerful shifts. The inner war softens. Shame dissolves. And self-trust grows. In this video, you’ll learn:• Why knowing what to eat isn’t enough• What’s actually happening when you feel an urge with food• How cravings can become a doorway to knowing ourselves more deeply• The foundational practice to move through emotional eating, overeating, and challenging patterns with food and deepen the trust you feel, within yourself. chapters: 00:00 The Moment You Realize It’s Not About Food00:37 Why “Knowing Better” Doesn’t Stop the Pull02:55 When Everything Slowed Down (And the Urge Got Louder)04:53 The Granola Moment That Changed Everything09:16 What a Craving Is Really Trying to Show You14:15 How to Pause and Decode the Message19:22 Turning the Urge Into GrowthI hope this one gave you a new “aha” or breadcrumb on your path. I'd always love to hear if it resonated. If you’re ready to go deeper: free training, Reclaiming Your Power with Food, is where I walk you through the 3-step process to rebuild trust with your bodyTo work together you can apply here for Mastering Mindfulness. #foodcravings #emotionaleating #mindfuleating #foodfreedom #bingeating #selftrust

Why Won't My Body Heal? Could It Be Holding Trauma? In this episode, we go deeper than ever before on this podcast.I sit down with Dr. Aimie Apigian, double board-certified physician and author of The Biology of Trauma, to uncover something most people — and even most health professionals — completely overlook:👉 The connection between trauma, the nervous system, and physical health.We explore:Why trauma is not what you think it isHow your body can be stuck in a survival pattern without you realizing itThe difference between stress and a trauma responseWhy chronic fatigue, autoimmunity, digestive issues, and food struggles can all be connected to nervous system patternsHow emotions are not “woo” — they are biological states happening in your cellsWhy “just trying harder” with food or health rarely worksThe real first step to healing (and it’s not feeling your feelings)This conversation will help you understand your body with a level of compassion and clarity you may have never experienced before.🔗 Learn more from Dr. Aimie:https://biologyoftrauma.com📘 The Biology of Trauma: https://www.biologyoftrauma.com/bookGuided Somatic Healing: https://traumahealingaccelerated.mykajabi.com/guided-somatic-healingIf this episode resonated with you, share it with someone who needs to hear it, and don’t forget to subscribe for more conversations that help you reconnect with your body and build self-trust from the inside out. Connect with Gina: Instagram: https://www.instagram.com/gina.worful/Connect with Dr. Aimie:Instagram: https://www.instagram.com/draimie/LinkedIn: https://www.linkedin.com/in/dr-aimie-apigianYouTube: https://www.youtube.com/c/DrAimieApigianWebsite: https://biologyoftrauma.com/Podcast: https://biologyoftrauma.com/biology-of-trauma-podcast/Facebook: https://www.facebook.com/aimie.apigian/ #traumahealing #healingjourney #autoimmunedisease #chronicfatigue

If you’ve ever found yourself crying for no clear reason, craving sugar nonstop, or gaining weight even though you’re “doing everything right,” this episode is for you.In this deeply grounding conversation, I’m joined by Dr. Lorraine Maita, a board-certified physician and hormone expert, to explore what’s really happening beneath the surface when hormones feel out of balance, and why willpower is never the answer.We talk about how stress, blood sugar, emotional overwhelm, and hormones are deeply intertwined, and how your cravings and symptoms may actually be your body trying to communicate with you, not work against you.This isn’t about “fixing” your body.It’s about learning how to listen to it differently.In this episode, we explore:Why sugar cravings can intensify during hormonal shifts.How chronic stress quietly disrupts hormones and metabolism.The connection between emotional sensitivity, cortisol, and weight gain.Why feeling “out of control” around food is often a physiological response, not a personal failureHow to support hormones in a way that feels grounded, compassionate, and sustainableIf you’ve been feeling disconnected from your body, frustrated with your health, or confused by symptoms no one seems to explain clearly, this conversation offers clarity, reassurance, and a softer path forward.✨ Your body isn’t broken.✨ Your cravings aren’t random.✨ And your symptoms may be guiding you back into deeper self-trust.Connect with Dr. Lorraine Maitahttps://thefeelgoodagaininstitute.com/https://vibranceforlife.com/Facebook: https://www.facebook.com/LorraineMaitaMDInstagram - https://www.instagram.com/lorrainemaita/Linked In - https://www.linkedin.com/in/lorrainemaita/YouTube - https://www.youtube.com/@FeelGoodAgainInstituteListen if you’re searching for: hormone balance sugar cravings and hormones emotional eating and stress cortisol and weight gain women’s hormones and health mindful eating and self-trustReclaiming Your Power with Food Free Training: www.MasteringMindfulness.Institute#sugarcravings #hormonehealth #perimenopause #weightlosstips

Have you ever found yourself wondering…Why does change feel so hard, even when I know I’m ready?Why do I keep second-guessing myself?What if the thing blocking me isn't discipline... but something deeper? The key to finding your power might not be doing more, but instead trusting yourself again. In this episode, I’m joined by bestselling author and world renowned mentor Danette May for a deep conversation about intuition, worthiness, and how to get out of your own way.We unpack why so many women feel stuck not because they’re broken, but because they’ve learned to ignore their inner knowing.And, we explore how health, food, and your own body become gateways to trusting yourself. In this conversation, you’ll hear about:How intuition gets muted, and how to reconnect with itThe hidden ways that beliefs of unworthiness blocks progress with your health, joy, and personal expansionWhy fear often shows up right before we growHow to tell the difference between fear and intuitionCaring for your body from devotion, instead of disciplineThe small daily practices that strengthen self-trust over timeIf you’re standing at the edge of change and wanting to feel healthier, more confident, and more connected to yourself, this episode is an invitation to soften, listen, and take the next step forward.Welcome to the Mastering Mindfulness Institute.Here, food becomes your greatest teacher, and your body becomes your wisest guide.www.MasteringMindfulness.instituteConnect with gina: @gina.worfulExplore Danette’s workInstagram: @thedanettemayFacebook: Danette MayTikTok: @thedanettemayNEW TV Show on Youtube: @TheDanetteMayListen to The Danette May ShowRead my book: danettemay.com/embraceabundancebookGet The Rise book: therisebook.comWork with Danette: danettemay.com#selflove #healthandwellness #mindfuleating

The “Should I snack?” moment.You’re getting ready for bed, standing in the kitchen, and you can’t quite tell: Do I really need food? In this episode, we walk through that exact moment together.I’ll take you inside the exact process I use for myself —and teach inside Mastering Mindfulness — to understand what your body is truly asking for at the end of the night. You’ll learn how to tell the difference between true hunger, bedtime cravings.This isn’t about rules. Not willpower. Not “no eating after 7pm.”This is about learning how to feel your body’s signals, trust them, and respond in a way that leaves you feeling grounded and in partnership with yourself.If you’ve ever felt confused about nighttime snacking or unsure whether you can trust yourself around food before bed… this episode will feel like a deep breath.A moment to slow down, tune in, and remember that your body is always guiding you home to what you truly need.Free Training: Reclaiming Your Power with FoodApply for Mastering MindfulnessConnect with me on Instagram #mindfuleating #snacking #healthtips #mindfulness

Every year, someone asks me the same question:“Gina… how do I enjoy the holidays without overeating or feeling stressed about food?”If you’ve ever walked into a holiday gathering already bracing for the moment you’ll “lose it” around the snacks or desserts… you’re not alone. And you don’t need more willpower or food rules to feel steady.In this episode, I’m sharing the 4 simple strategies that helped me go from anxious, reactive holiday eating to feeling calm, present, and completely in choice with what I eat. These are the same tools I teach inside Mastering Mindfulness™, and they’re the reason the holidays finally feel easy for me.Inside the episode, you’ll hear:✨ What to do before you walk into the day that changes everything✨ How to stay grounded with so much food around✨ A tiny mindset shift that dissolves that “I better eat this now” feeling✨ Your body as your guide instead of cravings running the show.00:00 – A New Way to Experience the Holidays02:35 – The One Mistake That Makes You Overeat (and How to Fix It)04:36 – The Pause: Your Secret to Staying in Choice07:10 – How Fear Fuels Overeating — and What to Do Instead10:10 – Feeling Your Body, Not Your Cravings13:59 – What Freedom With Food Really Feels LikeThis isn’t about being perfect. It’s about practicing the kind of awareness that builds real self-trust over time.If you want this holiday to feel calmer, more intentional, and actually enjoyable (without fearing the food table), this episode will feel like a breath of fresh air.✨ Want deeper support?A new round of Mastering Mindfulness™ begins in January.You can apply here: Apply to Mastering MindfulnessI’d love to hear what resonates with you — share your takeaways in the comments. 💛

Today, we’re going beneath habits, food choices, and “trying harder” into the real inner transformation that creates lasting change.Not through willpower... but through awakening the parts of you that were always there.Inside this conversation, I walk you through the 7 Awakenings that unfold on a deeper health journey:awakening your self-worthawakening your emotionsawakening through your bodyawakening your inner responsibilityawakening loveawakening your inner authorityawakening your wholenessYou’ll hear how each of these shifts changes the way you relate to your body, your food, and your life, so change stops feeling fragile, and starts feeling natural.This is the journey to feeling grounded, confident, and truly at home within yourself.If this resonates and you feel like you’re at the edge of your own awakening, you’re invited to join us inside Mastering Mindfulness.

If you’ve been struggling to feel confident that it's possible to change or become a healthier version of yourself... this is for you. In this episode, I share a very personal moment in my journey: where I didn’t believe I was strong, capable, or “the kind of person who could change.”And how that story shaped my health, my motivation, and the way I showed up for myself every day.There’s a quote that’s been echoing in my mind lately:“Whether you think you can or you think you can’t, you’re probably right.”And it’s true, the way we see ourselves becomes the life we live.If there’s a version of you that you haven’t met yet, a stronger, more trusting, more grounded you, this episode is an invitation to step toward her.Let’s walk there together. 💛0:00 – Walking Into the Conversation2:12 – Why Confidence Feels Hard5:40 – When You Don’t Put Yourself First8:18 – “I Just Don’t Think I’m That Kind of Person”11:04 – The Quote That Changed Everything12:50 – Seeing a New Version of Yourself15:42 – Becoming Someone You Haven’t Met Yet18:55 – Confidence Doesn’t Come First22:48 – The Humbling Practice of Being a Beginner25:14 – The Relationship Between Belief & Health28:20 – The Invitation30:02 – Integrating the LessonIf you’re standing at the edge of something new, you don’t need to be good at it... you just need to be willing to participate. ✨ Free Training: Reclaiming Your Power With Foodhttps://masteringmindfulness.institute#confidence #healthjourney #healthyeating

In this short guided session, you’ll learn how to transform loneliness into powerful self-connection.Because loneliness isn’t just about being alone, it's a feeling of disconnection. And healing it is a to return home to yourself. In this episode, we explore how loneliness can become one of the most powerful teachers in your journey toward true connection.You’ll discover how feelings of emptiness or disconnection often stem from losing touch with your authentic self, and how to use this sacred space of solitude to reconnect, rebuild trust, and feel whole again.Together, we’ll explore how to shift loneliness from something painful into something deeply healing and a doorway back to your true self, your body, and the sense of connection you’ve been craving all along.00:00 Introduction to Loneliness and Connection00:12 Welcome to Mastering Mindfulness Institute00:32 Exploring the Roots of Loneliness01:56 Childhood and the Loss of Self-Connection04:10 Reconnecting with Your True Self05:43 Transforming Loneliness into Self-Discovery08:33 Practical Steps to Self-Connection12:08 Embracing Authenticity and Wholeness16:19 Conclusion✨ Want to go deeper?If this episode resonated with you, here are a few ways to continue your journey:✨ Free Training: Reclaiming Your Power with Food https://www.masteringmindfulness.institute/✨The Mastering Mindfulness Program: If you’re ready to feel confident in your food choices and create a peaceful relationship with your body, this is where your next chapter begins.https://masteringmindfulness.institute/apply🪷 Stay Connected: Join my newsletterReceive weekly reflections and practices to help you strengthen your self-connection and awareness.https://masteringmindfulness.institute/newsletter#loneliness #mindfulnesspractice #cravings

I used to say, "I can't have one bite of dessert or else I'll eat it all!"I couldn't trust myself. But recently, I noticed that something changed. I ate the most decadent banana bread… and stopped when I felt satisfied. No guilt. No spiral. Just peace.In this episode, I’m unpacking what really shifted, the deeper mindset and body awareness that allowed me to enjoy food without bingeing or losing control.If you’ve ever felt like food has power over you, this one’s for you.Because freedom isn’t about restriction. It’s about rebuilding self-trust and reconnecting with your body.00:00 – The reveal of food and freedom02:10 – The moment of truth: Banana bread in the car04:00 – The Binge vs. Presence06:10 – The mindset that causes overeating08:20 – “I already messed up,”10:05 – The psychology of scarcity12:30 – How giving yourself permission15:15 – Moving from your mind to your body17:40 – The key difference between willpower and body awareness20:00 – How I learned to feel my sensations and stop when I’m satisfied22:15 – Rebuilding self-trust through presence24:30 – A practice to start using today26:10 – Why self-trust feels like freedom, not control28:00 – You can have peace and self trust with foodFree training: Reclaiming Your Power With Food 👉 masteringmindfulness.instituteLet's connect: https://www.instagram.com/gina.worful/#bingeeatinghelp #healthyeating #selftrust #weightlosstips

It's when you're ready to give up.. that a BREAKTHROUGH happens.Why? Because it's only when we open up into a full surrender that we start to receive the lessons we need. When we white-knuckle with willpower, track harder, judge more, we drown out the one voice that knows: your body. This episode invites you into the paradox of growth: slow down to speed up.You’ll learn how stillness, breath, and curiosity create the conditions for mindful eating, calmer cravings, and lessons you are seeking. 💛 Free Training: Reclaiming Your Power with Food: https://masteringmindfulness.institute/💛 Let's connect: https://www.instagram.com/gina.worful/#mindfuleating #foodfreedom #selftrust #intuitiveeating #cravings #stresseating #bodywisdom

What if every “failure” you’ve had wasn’t proof that you’re not good enough.... but the exact doorway to the deeper wisdom you’ve been seeking?In this episode of the Mastering Mindfulness Institute Podcast, I unpack one of the most paralyzing struggles we face: the fear of failure.✨ You’ll discover:Why repeated “failures” with diets, programs, or goals can feel so crushing, and what’s really happening beneath the surface.How childhood conditioning shaped our belief that failing means we aren’t enough.The surprising truth about perfectionism (and why it’s actually a form of protection).A radical reframe that dissolves shame and transforms failure into an opportunity for self-trust, curiosity, and growth.Practical steps you can take today to rise stronger and move toward your desires, even if you’ve let yourself down before.This isn’t just an inspirational pep talk. It’s a new way of seeing yourself and your relationship with food, your body, and your goals. It removes the pressure of “passing or failing” and opens the door to deeper freedom.💡 At the end, I’ll share how food can shift from being a source of struggle into your greatest teacher, helping you uncover what you truly need and reconnect with your inherent worth.Whether you’re navigating emotional eating, perfectionism, or fear of starting over, this conversation will show you a new path: one where food becomes your teacher, your body becomes your guide, and failure becomes the very thing that leads to freedom.Timestamps:0:00 – Intro: Why failure feels so heavy3:15 – How childhood conditioning shaped our fear of failure10:40 – The perfectionism trap (and why it protects you)17:25 – Why dieting sets you up to “fail”26:50 – A new mindset that turns failure into self-trust35:00 – How food can become your greatest teacher🔗 Free Training: [Reclaiming Your Power with Food] – https://www.masteringmindfulness.institute/ Let's connect: https://www.instagram.com/gina.worful/💬 Share in the comments: What resonated most with you in today’s episode?

Losing control with food isn’t weakness.... it’s your biology. Do you ever feel like you’re in a trance with food?Like one part of you says “don’t do it”... but another part takes over, almost like hypnosis, and suddenly you dive into snacks and can't stop? The diet industry blames your lack of willpower. But this isn’t about lack of willpower at all. And it’s definitely not about doing another diet or having more discipline. In this video, I’ll explain the science of food cravings in a way no one taught us: what’s really happening in your brain, body, and nervous system when you lose control with food. You’ll see why willpower fails with food, why dieting makes it worse, and how to finally stop the cycle of emotional eating, binge eating, and food guilt.Here’s what you’ll learn:✨ The 3 stages of the food trance (urgency, disconnection, reconnection)✨ How stress eating is wired into your biology for survival✨ Why this trance isn't not a problem, but a powerful signal from your body✨ How to rebuild trust so eating feels natural and guilt-freeThis is more than mindful eating. More than emotional eating recovery. It’s a completely new way of relating to food, one that helps you feel powerful and free in your choices.If you’ve struggled with overeating, stress eating, or binge eating, this video will help you see that your body isn’t betraying you. It’s protecting you. And when you learn the language of your body, you’ll never need another diet again.👉 Free training: Reclaiming Your Power with Food: https://masteringmindfulness.instituteConnect with me on instagram: https://www.instagram.com/gina.worful/Did this episode give you an insight or "aha?" If so, I'd love to hear it in the comments below. ❤️

Ever catch yourself standing in front of the fridge wondering: “Am I actually hungry, or do I just want food?”You’re not alone. Most people struggle to tell the difference between true hunger and cravings, and it’s one of the biggest reasons they don’t feel in control of their eating.In this video, you’ll learn:✔️ How to tell the difference between real hunger and emotional cravings✔️ Why blood sugar crashes can trick your brain into thinking you’re starving✔️ The hidden signals your body sends when it needs food vs. when it needs comfort✔️ How cravings can actually be messagesWhen you can tell hunger from cravings, everyday food choices feel completely different:✨ No more standing in front of the fridge debating if you should eat✨ No more finishing a meal only to still hunt for “something else”✨ No more nighttime overeating just because you can’t tell what your body really wants✨ No more beating yourself up after snacking when you weren’t actually hungryInstead, you’ll feel satisfied after meals, understand your body’s signals, and know exactly what to do when cravings show up.If you found this helpful, let me know in the comments or connect with me on Instagram! https://www.instagram.com/gina.worful/Free Reclaiming Your Power with Food: https://www.masteringmindfulness.institute/✨ Subscribe for more videos on mindful eating, cravings, and how to finally feel confident in your food choices!

Ever wonder why you lose control with food even when you know what to eat? 🤔It’s not because you lack willpower.It’s not because you need stricter rules or another diet plan.The truth is… 95% of your food choices are driven by your subconscious mind—your emotions, patterns, and cravings—not just your knowledge.In this video, we delve into the step by step process for building self-trust with food from day one.Most people will struggle with dieting and the road to getting healthier. But with this blueprint, you'll see exactly why people sabotage themselves and struggle to maintain motivation and what to do differently so you can move forward with confidence.You’ll discover:✅ Why willpower, tracking, and suppression never work long-term✅ How to break the cycle of self-sabotage and rebuild confidence with food✅ The 3 steps (Awareness → Regulation → Integration) that create effortless food freedom✅ How to connect with your body’s signals so eating feels peaceful and aligned00:00 Introduction to Building Self-Trust with Food01:49 Understanding the Self-Trust Blueprint06:27 The Importance of Vision and Desire14:25 Creating Lasting Motivation20:44 Building Self-Trust Through Inner Exploration22:00 Awareness: The First Step28:56 Regulation: Calming the Nervous System30:51 Integration: Practicing Self-TrustI’ve been a registered dietitian for 13+ years, and I’ve seen hundreds of people struggle with the same cycle: motivated → “falling off” → self-criticism → trying again. This blueprint is the missing piece that changes everything.✨ Imagine what it would feel like to sit down to eat, feel calm and connected, and know you can trust yourself to make the choice that’s right for you. That’s what this video will teach you.If you’re ready to stop battling food and start trusting yourself again, hit play and let’s begin.📌 Free Training - Reclaiming Your Power with Food

What if your struggle with food during stress isn’t a lack of willpower.... but a signal from your body asking for safety?In this powerful episode of the Self Trust Series, we explore what’s really happening during moments of stress eating through the lens of biology, nervous system regulation, and self-trust.You'll learn:- Why stress hijacks your hunger, cravings, and sense of control- How your body’s survival instincts override your willpower and desire to get healthier (and why it’s not your fault)- The science behind the stress hormone cortisol and increased appetite- How to recognize early body signals before cravings hit- And how to shift from battling your body… to working in partnership with itYou don’t need to fix yourself.You need to understand the language your body is speaking.This episode will help you stop the shame spiral, feel empowered around food again, and start rebuilding trust, even in the hardest moments. Free Training - Reclaiming Your Power with Food: https://www.masteringmindfulness.institute/Connect with me on Instagram: https://www.instagram.com/gina.worful/Thanks for tuning in. Cheering you on,- Gina #StressEating #MindfulEating #SelfTrust #MasteringMindfulness #Cravings #EmotionalEating #FoodFreedom

You’ve been told that controlling food is how you stay on track… But what if all that control is actually keeping you stuck?In this episode, we explore a deeper truth:That the harder you try to control your food, the more you disconnect from your body, and the more powerless you actually feel.If you’ve ever:– Tracked everything you eat, but still felt out of control– Tried to “be good” for a while then spiraled out of control – Thought “Why can’t I just stick with it?”– And you think you just need more willpower or discipline.. …this is for you.You'll learn:- Why control feels safe (but disconnects you from your body)- How controlling food gives a false sense of power- The deeper reason control backfires and what your nervous system has to do with it- How letting go of control is the doorway to true self-trust and food freedom00:00 – The Illusion of ControlWhat no one tells you about why control feels safe — and why it’s not.00:22 – The Hidden ParadoxThe more you control, the more out of control you actually feel.00:44 – Why Control Strategies Keep FailingFrom tracking to restriction — why “doing it right” still doesn’t work.01:40 – What Real Self-Trust Looks LikeShifting from control to connection with your body.01:47 – Control as a Coping MechanismYou’re not broken, you’re protecting yourself. Here’s how.04:26 – The Cycle That Keeps You StuckWhy control leads to rebound... and what breaks the loop.09:42 – What Stress Has to Do With ItHow your nervous system affects cravings, hunger, and power.12:33 – Letting Go Without Losing YourselfWhat it really means to release control and build true trust.16:05 – Closing ReflectionsYou don’t need more discipline. You need a new relationship with yourself.FREE training - Reclaiming Your Power with Food: https://masteringmindfulness.institute/How to work together: https://masteringmindfulness.institute/applyConnect with me: https://www.instagram.com/gina.worful/If this conversation resonated with you, I'd love to hear about it. - Gina

If you’ve ever felt like you can’t be trusted around food…If you’ve ever broken another promise to yourself and spiraled into guilt…If you’ve ever wondered, “What’s wrong with me? Why can't I just do it?"this episode is your exhale.It's not your fault. You were taught to not trust yourself. In this powerful opening to the Self-Trust Series, I’m pulling back the curtain on why self-trust erodes in the first place, and why it’s not your fault.Core teaching points: 1) You Were Taught to Distrust Your BodyDiet culture conditions you to believe your body is the problemYou learned to override hunger, ignore fullness, and follow external rulesYou started to believe your body couldn’t be trusted2) Your Nervous System Played a RoleChronic stress and emotional overwhelm pull you into survival modeIn that state, you disconnect from your body’s cuesIt’s not that you lack discipline—your body hasn’t felt safe enough to listen to3) Self-Trust Erodes Through RepetitionEvery time you “break a rule,” it reinforces the belief: I can’t be trustedRepeated self-betrayal (even through well-meaning diets) compounds shameThis isn’t about willpower—it’s a learned, protective response4) The Good News: You Can Rebuild TrustSelf-trust is a skill that can be rebuilt, no matter how much you feel disconnect from yourself and your body. That’s what this entire series will guide you through00:00 Introduction to Self-Trust and Food00:53 Understanding the Loss of Self-Trust01:48 Reconnecting with Your Body05:50 The Impact of Diet Culture10:23 The Role of Stress and Nervous System15:21 Practical Steps to Rebuild Self-Trust18:38 Next StepsFree training Reclaiming Your Power with Food at: https://masteringmindfulness.institute/Apply to work together:https://masteringmindfulness.institut... Connect with me on Instagram:   / gina.worful  

If you’ve tried everything to control your food, and still feel stuck... this is for you.Nicole Lilly is one of the courageous few who was willing to do something radically different. After a lifetime of struggling with her food and her body, Nicole joined Mastering Mindfulness™ to go deeper than doing another diet program. And it changed everything. Nicole opens up about her journey from feeling hopeless and stuck in cycles of dieting and losing control with food to discovering her own inner power and how to finally feel at home in her own body. We talk about:Why trying to control your eating never creates real freedom, and what actually doesHow to stop using food to cope with every emotion, whether it’s stress, loneliness, or even joyWhat it feels like to go from living in your head to feeling safe and at home in your bodyHow to move from sabotaging yourself to stepping into self leadershipSimple practices you can start using right now to build more trust and compassion with yourself00:00 Introduction: A Rocky Relationship with Body and Food00:22 Welcoming Nicole Lilly: A Journey of Inner Work01:06 Nicole's Transformation: From Hopelessness to Self-Discovery03:48 The Turning Point: Embracing Meditation and Mindfulness06:08 Discovering Self-Love and Trust17:17 The Power of Self-Leadership and Discipline23:28 Inner Child Work and Breath Work: Tools for Healing26:27 Activating Breath Work27:34 Connecting Breath to Emotions28:17 The Power of Breath Control28:45 Personal Breath Work Experiences30:31 Body Awareness and Emotional Connection31:46 Using the Body as a Compass32:58 Recognizing Contraction and Expansion36:29 Re-Parenting and Self-Compassion38:30 Practices for Self-Connection39:35 Building Self-Trust and Community45:29 Final Thoughts and ReflectionsIf you’ve ever:✨ Felt like you know what to do but just can’t make yourself do it✨ Woken up vowing to “be good,” only to end the day feeling like you failed again✨ Wondered whether it’s possible to love yourself without losing your motivationThis conversation will open the door to healing your relationship with your food and body with greater trust, love, and connection, that you get to keep forever. Connect with Nicole on Instagram:   / deeplydevotedlilly  https://linktr.ee/deeplydevotedlillyConnect with Gina on Instagram:   / gina.worful  FREE training: Reclaiming Your Power with Food: https://masteringmindfulness.instituteApply to Mastering Mindfulness: https://masteringmindfulness.institut...

If you’ve ever felt like you know how to eat healthy — but still find yourself sabotaging your progress, losing control, and wondering “Why can’t I just do it?”...Valeria will show you what she realized was this missing piece. For years, she was trapped in that exhausting cycle:Trying so hard to eat perfectly.Following strict food rules.Only to lose control, spiral, and beat herself up — again and again.No matter how much willpower she used, it was never enough.But everything shifted when she discovered a completely different path — one most people have never been taught.Inside the Mastering Mindfulness™ process, Valeria learned how to actually work with her body instead of against it. She let go of rigid control, rewired the patterns that were keeping her stuck, and built unshakable trust with herself — something no meal plan or diet had ever taught her.In this episode, Valeria shares her personal story and the techniques that allowed her to break free from the control-sabotage cycle for good.If your path to health has felt like a never-ending fight, this conversation will open the door to new possibility. And it's a path that almost no one in the conventional health world is talking about. So grab a cozy seat and join us! 💖00:00 Introduction to Self-Love and Change00:16 Welcome to the Mastering Mindfulness Institute01:01 Interview with Valeria Albarran02:53 Valeria's Journey: Struggles and Realizations06:45 Breaking Free from Food Rules09:19 The Power of Self-Love and Trust14:05 Merging Health and Self-Love18:11 Understanding True Self-Love19:49 Addressing Fears of Self-Love and Change21:42 Unraveling Beliefs and Solidifying Identity24:06 Understanding and Healing Root Causes26:21 Transforming Cravings into Self-Discovery28:50 Impact of Self-Love on Life and Relationships34:13 Encouragement and Final ThoughtsConnect with Gina: https://www.instagram.com/gina.worful/Connect with Valeria Albarran: https://www.instagram.com/valeriaalb/Free training - Reclaiming Your Power with Food: www.MasteringMindfulness.InstituteApply for Mastering Mindfulness™: www.MasteringMindfulness.Institute/apply❤️#foodfreedom #healthtips #mindfuleating

Why You Eat Healthy All Day Then Fall Off Track at 3 PM: Two Surprising Reasons and SolutionsHave you ever wondered why you eat healthy all day and then suddenly fall off track around 3 PM? It's not just you—it's a super common challenge and today we'll dive deep into the reasons why. I share my own experiences and the real science behind our body's design that leads to these late afternoon cravings. After this, it will make so much sense as to why you might be struggling right around 3 or 4pm - even when you've been tracking your food all day or you know how to eat healthy. In this episode, I share: - The two core reasons that causes you to fall off track - How your body will tell you if you're having reason 1, reason 2, or both- The solution for each one so you can continue the rest of your day, feeling powerful with your food choices. Let's get back on track by understanding our bodies better!00:00 Introduction: Struggles with Food and Body00:12 Welcome to Mastering Mindfulness Institute00:57 Common Challenges: Falling Off Track02:02 Understanding Your Body's Design02:32 Two Core Reasons for Falling Off Track04:37 Reason 1: Not Eating Enough12:48 Reason 2: Stress Response23:48 Regulating Your Nervous System29:23 Conclusion and Further LearningFREE TRAINING: Reclaiming Your Power with Food www.MasteringMindfulness.Institute Did you find this podcast helpful? If so, I'd really appreciate your review! You can also connect with me directly here: https://www.instagram.com/gina.worful/❤️ gina

Have you ever felt like your body just wasn’t on your side? Like no matter what you tried, the anxiety kept building, food felt like a constant struggle, and you couldn’t shake the frustration?If you’ve been there, you’re not alone. It can feel exhausting, like you’re stuck in a cycle you can’t break.But what if the answer wasn’t to try harder, but to pause and listen in a whole new way?In today’s episode, I’m thrilled to introduce you to Avery Woodhouse. Avery’s story is one of resilience and discovery. She went from feeling overwhelmed and disconnected from her body to learning how to truly listen to herself, finding peace and freedom along the way. Now, she’s not only transformed her own life but is helping others do the same as a coach.If you’ve ever felt stuck or wondered if real change is possible, Avery’s journey will show you just how much is. And don’t forget to share your thoughts in the comments— I'd love to hear from you!____________________________________________________________Connect with me: Instagram @gina.worful   / gina.worful  Connect with Avery:   / aveswild  Free training: Reclaiming Your Power with Food

Imagine breaking free from the endless cycle of dieting and finally feeling at peace with your body.In this powerful episode, we explore The Secret to Freedom from Dieting through the incredible story of someone who learned to tune into his body’s signals and transform his relationship with food.And that person is former Mastering Mindfulness student, Terry Worful, who is my dad!Discover how he stopped relying on willpower and restrictive food rules, and instead, began to trust his body’s natural wisdom. We'll dive into the pivotal moments that shifted his mindset and how you, too, can make this life-changing leap.If you've ever felt stuck in patterns of dieting, or wondered how to truly connect with your body, this is for you. Learn how listening to your body's cues can be the key to lasting freedom and a more joyful, nourishing experience with food.Connect with me: Instagram @gina.worful   / gina.worful  Join the next Mastering Mindfulness Group: https://www.masteringmindfulness.inst...

The MIND is one of the strongest unseen forces that influence our food choices. It can be our nemesis or our greatest ally when changing our health. Without awareness of how to work with your mind, it can take you on a rollercoaster of self sabotage, self doubt, and limitations. If you work with it, it can be a powerful force to drive your change forward. I created this series to help you THINK DIFFERENTLY about your approach to health. Outdated dieting models just barely scratch the surface of what true health means. Health is not restriction. It's the relationship we have with ourselves. And today, we explore our relationship with the mind.The Mastering Mindfulness Waitlist: https://www.masteringmindfulness.institute/waitlist

Are you tired of your diet not working? It's time to break outside the conventional dieting model and go deeper into your own self exploration. If you've been scratching your head wondering, "Why do I know so much about health... but I can't stick to it? I get so motivated one minute but impulsively grab food the next minute.. Why can't I trust myself with food?"These are clues that there's more to the story. It's not always about how much health information we know. It's about understanding WHY we make the food choices we do. I want to invite you on a journey with me to THINK DIFFERENTLY about health and challenge the conventional dieting approach. This 6 part series is designed to break through what you think you know about health and show you an entirely new path.As a registered dietitian with a master's degree in nutrition, I've had a strong knowledge base in health and yet I struggled with the same on and off patterns that many people do.In this series, I decided to share what I've learned and the new way of thinking to build trust and confidence with your food and body. Join me as we go deeper than just dieting to challenge conventional health approaches that have notorious low success rates. Are you ready to shift your mindset, lean into discomfort, and unlock a new level of freedom? Stay tuned for the upcoming 6 part series where I'll guide you through thinking differently so you can break past the "on and off" cycles and move toward mastery with your health.Together we will embark on a transformative adventure towards a healthier, harmonious relationship with yourself. Get ready to challenge the conventional path to health, in order to experience the true freedom of self-trust.

Fasting.. is it the key to speeding up weight loss, blood sugar issues, and health or does it create further distrust with our food and bodies leading to the perfect storm for eating disorders? As someone who has been on the road to resolving my health issues as well as my relationship to food, I feel compelled to unpack this topic. Here I share my personal journey with fasting and research about its effects on hormones, metabolism, and our relationship with food. This isn't a one-size-fits-all answer, so I'll help you determine if intermittent fasting is right for you. Key takeaways: 🌟 Who's a good candidate for fasting and what benefits they might see - 🌟 The 3 main reasons people gain weight from fasting 🌟 How to know if fasting is affecting your hormone balance 🌟 What to do if you want the health benefits of fasting but you lose control over your food 🌟 My criteria now for feeling confident with what my body needs I'd love to hear your fasting experiences too! Has it helped or hindered your goals? What questions do you still have around making it work for you? In this episode, you will be able to: Uncovering the Benefits and Risks of Intermittent Fasting: Explore how intermittent fasting can impact your health and well-being. Understanding the Impact of Fasting on Hormone Levels: Discover the surprising ways fasting can influence your body's hormones. Unlocking the Health Benefits of Fasting: How to Get the Benefits of Fasting - without Fasting Exploring the Relationship between Fasting and Eating Disorders: Gain insight into the connection between fasting and binge eating, and how to navigate it mindfully. Maximizing Nutrient Intake during the Intermittent Fasting Window: Find out how to ensure you're getting the essential nutrients while fasting. The key moments in this episode are: 00:00:00 - Introduction to Fasting 00:02:05 - Personalizing Your Approach to Fasting 00:04:33 - Criteria for Fasting - Is it Right for You? 00:08:56 - Negative Impact of Fasting 00:12:44 - Reasons for Weight Gain with Fasting 00:16:36 - Impact of Fasting on Cortisol Levels 00:19:50 - Influence of Fasting on Hormone Levels 00:22:11 - Personal Experience with Hormone Imbalance 00:27:34 - Psychological Impact of Fasting 00:31:28 - Impact of Fasting on Safety Mechanisms 00:31:57 - Building Self-Trust and Mindful Eating 00:32:49 - The Impact of Fasting on Self-Trust 00:34:50 - Fine-Tuning Self-Trust Through Mindful Eating 00:37:49 - Navigating Fasting and Self-Trust 00:42:26 - Balancing Health and Fasting 00:46:02 - Finding Your Optimal Fasting Window 00:46:52 - Trusting Your Body's Relationship 00:47:40 - Criteria for Successful Fasting 00:48:32 - Tuning into Your Body 00:49:29 - Feedback and Future Topics Reach out to me on Instagram to share your thoughts, ask questions, or suggest topics for future podcast episodes. Gina Worful: https://www.instagram.com/gina.worful/ Mastering Mindfulness Institute: https://www.instagram.com/mastering.m...

What if the key to freedom lies in accepting the very things you resist the most? In today's episode, we're facing the edges of discomfort that comes with acceptance. Acceptance of: - ourselves and physical bodies, - our behaviors we just don't like, - or the frustration of things that are out of our control. Together, we're going to go on an eye-opening journey of radical acceptance and self-discovery. We dive deep into the intricacies of why acceptance is so challenging and the freedom that comes with surrendering the need to control. If you've ever struggled with surrendering control and crave to find freedom in acceptance, this episode is for you. Key Moments: ⏱️ 00:00:29 - The Challenge of Acceptance: Discover why accepting ourselves and others can be so difficult. ⏱️ 00:03:06 - The Two Directions of Motivation: Learn how our motivations shape our acceptance journey. ⏱️ 00:07:27 - The Trap of Non-Acceptance: Uncover the pitfalls of resisting acceptance and how it holds us back. ⏱️ 00:10:56 - Surrender and Acceptance: Find out how surrendering control leads to greater peace and fulfillment. ⏱️ 00:16:25 - The Power of Acceptance: Witness the transformative impact of true acceptance. ⏱️ 00:21:09 - Embracing Aging and Body Acceptance: Celebrate the beauty of aging and accepting our bodies as they are. ⏱️ 00:25:17 - Imperfection and Self-Acceptance: Learn to love your imperfections and find true self-acceptance. ⏱️ 00:29:24 - Making the conscious choice to embrace yourself fully. ⏱️ 00:33:02 - Viewing the Body as a Tool for Experience ⏱️ 00:34:24 - Self-Acceptance and Beauty: Discover the connection between self-acceptance and perceiving your own beauty. ⏱️ 00:36:16 - Accepting Unwanted Behaviors: Understand how to accept and transform behaviors you wish to change. ⏱️ 00:39:33 - Accepting Our Humanness: Embrace the entirety of your human experience, flaws and all. ⏱️ 00:43:57 - The Playful Path to Acceptance: Find Humor in the journey ⏱️ 00:48:51 - Opening and Acceptance: Open your heart to the possibilities that acceptance brings. ⏱️ 00:49:17 - Fully embrace the concept and practice of acceptance in your life. ⏱️ 00:50:04 - Walk the path of acceptance with confidence and grace. ⏱️ 00:50:47 - The Medicine of Acceptance: Discover how acceptance can heal and transform your life. ⏱️ 00:51:45 - Finding Freedom through Acceptance: Ultimately, find the freedom that comes with radical acceptance. Resources: The most valuable information condensed into one FREE weekly newsletter: https://www.masteringmindfulness.institute/newsletter Coaching with the Mastering Mindfulness Institute: https://www.masteringmindfulness.institute/group Book - Radical Acceptance by Tara Brach: https://www.tarabrach.com/books/radical-acceptance/ Connect with Me: Instagram: https://www.instagram.com/gina.worful/ Did you enjoy this episode? I'd so appreciate a rating review of the podcast! ~ gina

This is the biggest mistake I see even most nutritionists and dietitians make. If you're feeling like every day is a fight, constantly battling with your food and your body, white-knuckling it through hunger and food obsession, then you are not alone my friend. Despite having extensive health and nutrition knowledge, I found myself in the same struggle, wondering why it felt like an uphill battle every single day. I was constantly hungry, thinking about food non-stop, and it seemed like achieving a balanced, healthy relationship with food was an impossible task. The biggest mistake I made, and that many other health professionals make, is approaching health and weight loss by cutting back on food and changing what you eat. This method creates difficulty in our bodies due to elevated stress hormones, and I want to break down the science behind it all and share a completely different approach that has transformed my own journey and that of my clients. Let's dive into the science behind hunger and fullness hormones and discover a more harmonious way to achieve a balanced and healthy relationship with food. Once you make the change, health will no longer feel like a daily war with your body but instead gentle and easy transformation. Connect with me here: https://www.instagram.com/gina.worful https://www.masteringmindfulness.institute/group

In celebration of the 100th episode, I thought I'd share my crazy winding journey of getting answers about the truth with nutrition, healing my health issues, and finally coming into harmony with my food. It has been a wild ride of mentors, programs, books, and many hours of self study to get here. I hope my journey helps you find the next breadcrumb on your trail. If you enjoyed this podcast, please give it a rating ❤️

Do you ever wonder, "Who am I? Where did my inner spark go?" In this honest conversation, I interview transformation expert, Cris Redford on how we lose ourselves in life and how we begin the path to discovering who we really are. Cris Redford is an accomplished transformational life coach with a proven track record in guiding individuals through the process of self-discovery and personal growth. With a strong focus on reigniting inner sparks and facilitating fulfillment, Cris brings a wealth of experience and expertise to the conversation. Cris provides transformational coaching to explore the deeper layers of self-awareness, enabling them to embrace their true selves and lead more fulfilling lives. www.tlc-transforminglives.com [email protected] Instagram: @cris.Redford Instagram: @gina.worful

https://www.masteringmindfulness.institute/group In this episode, I answer the question.... "Why do I so badly want to be healthy.... but watch myself doing the opposite!?!?!" We dive deep into the interplay between our conscious and subconscious minds. I share a personal story of feeling like I had two competing forces within me when it came to my health goals. On one hand, my conscious mind wanted to get healthier. But on the other, I would unconsciously sabotage myself by making poor food choices. I felt frustrated, almost like I had multiple personalities! Have you experienced this internal battle? Through my own journey, I've learned how childhood experiences and core beliefs stored in our subconscious end up driving 95% of our behaviors. Even when our logical mind knows better, these hidden drivers derail our best intentions. My hope is that by shining light on the inner workings behind self-sabotage, you'll feel empowered! This is a safe space to explore the root causes of struggles with food. The goal is self-understanding and inner harmony, not getting stuck in surface-level quick fixes.

https://www.masteringmindfulness.institute/group Connect with me: https://www.instagram.com/gina.worful/ In today's video I chat honestly about what to do when you know you should eat healthy, but find yourself sabotaging anyway. I've gotten some vulnerable calls lately from people feeling frustrated about losing control around food. I share the science behind why this happens: our brains seek food for safety when our nervous system doesn't feel secure. This isn't about willpower; it's that our body learned to use food to self-soothe. I explain the mind/body connection and why we lose touch with physical hunger cues when stressed. The good news is you can retrain your system! I share my personal journey and a healthier perspective focused on nurturing true mind/body harmony. There's no quick fix, but with self-compassion, you can get to the root and heal. Let me know in the comments if this resonates or you have any thoughts to add! What has your experience been in feeling empowered around food?

Hey friend! I'm back with a soul-stirring conversation on today's podcast. Taylor courageously shares her journey of tuning into her body's wisdom and learning to trust her inner guidance. We dive into the messy middle of questioning limiting beliefs, feeling "terrifying" discomfort, and discovering alignment. Taylor explains how making space for emotions allowed her to process suppressed parts of herself. The breakthrough? Rebuilding trust with her body and mind. She now easily checks in daily by asking "What do you need today?" You'll learn how befriending anxiety and sensing into contraction vs expansion guides Taylor's relationships, career, and life choices. Leaning into the "rain" and having faith the "sun" remains transforms how she handles hardships. Let Taylor inspire you to commit to self-discovery! Her advice? Stay curious about resistance and lean into it. The magic unfolds when you show up for yourself. In this episode, you will be able to: 🌟 Unlock the power of self-discovery and find a deeper connection with yourself. 🌟 Learn to listen to your body's wisdom and harness its guidance for a more fulfilling life. 🌟 Overcome fear and discomfort, paving the way for personal growth and transformation. 🌟 Build unshakeable trust with yourself My special guest is Taylor Longworth ~ Taylor Longworth, a dedicated student of Mastering Mindfulness, brings her wisdom from her experience learning how to communicate with her body. Taylor's journey of self-discovery and mindfulness has led to a deeper understanding of the body's wisdom and the transformative power of listening to one's intuition. I hope you enjoy this inspiring conversation! http://www.masteringmindfulness.insti... IG:   / gina.worful

Join transformational coach Jeremy Cameron as he embarks on a journey to reclaim his worthiness, challenging conditional love to find true self-acceptance and unconditional love. My special guest is Jeremy Cameron Transformational coach, Jeremy Cameron, joins Gina in this episode to provide expert insights on the crucial topic of self-love. With a wealth of knowledge in unconditional love, Jeremy offers a comprehensive perspective on the concept, emphasizing its connection to personal freedom and acceptance. Through his extensive expertise, Jeremy enriches the conversation by shedding light on the importance of fostering genuine self-love, contributing valuable insights that resonate with individuals seeking to cultivate a deeper sense of self-acceptance. www.mirrormirrormagic.com/lovejustis IG: https://www.instagram.com/love_just_is_book/

Do you find yourself stuck with limitations and "I can't" when it comes to moving forward with your goals. In this episode we dive into the self image: known as the strongest force within us. When you change your self image, you open up new possibility. In this episode, you will be able to: Discover the power of mindfulness in shaping your mindset for achieving goals. Uncover how self-image influences and shapes your behavior, as explained by Maltz. Learn to distinguish between who we truly are and learned behaviors for personal growth. Embrace the importance of positive self-affirmations in transforming your mindset. Explore the profound impact of mindset on personal development. https://www.masteringmindfulness.institute/ Instagram: https://www.instagram.com/gina.worful/

Hey friend! I'm back with another juicy convo - this time with my sister Kristi Worful. 🤗 We dive into the desire to distract ourselves from our deeper longings. Through non-judgmental curiosity and "dancing" with our patterns, we can unravel these distractions to meet our true needs and desires. Today, on the Mastering Mindfulness Institute, I'm thrilled to have Kristi Worful, the founder of Songa, as my special guest. Kristi is deeply passionate about personal transformation and the exploration of human experience. Through Songa, she has created a space for individuals to delve into the depths of discovering their true selves and supporting their own evolution. With her unique perspective and insightful approach, Kristi brings a wealth of knowledge and wisdom to our conversation, offering valuable insights into uncovering our true desires and living authentically. Get ready for an inspiring and thought-provoking discussion with Kristi Worful. IG: @songa_studio www.sangatribe.com IG: @kristiworful www.kristiworful.com IG: @Mastering.mindfulness

If you're feeling a deep, unfillable emptiness and trying to find love in external sources like food, social media, or substances, then you are not alone! The constant search for fulfillment outside of yourself only leads to endless cravings and a persistent sense of loneliness. In this episode, you will be able to: Discover the power of self-love to transform your life. Deepen your connection with your body for greater self-awareness and acceptance. Embrace and accept your emotions to experience inner peace and authenticity. Navigate difficult emotions with self-compassion to build resilience and inner strength. Fill yourself up with love and become more centered and whole within yourself.

Discover the unexpected truth about traditional dieting and achieving self-empowerment. You won't believe what this podcast reveals about the dieting cycle. Are you ready to break free from the self-sabotage and shame? Stay tuned to uncover the path to true empowerment and mindful eating. This is not your typical dieting advice. Get ready to embrace a new perspective and take charge of your journey towards a healthier, more fulfilling life. In this episode, we dive into: Overcoming self-sabotage and cravings for lasting change. Regulating your nervous system to feel empowered and in control. Exploring the mindfulness approach for sustainable, joyful eating. Learning to trust and understand your body's hunger and fullness cues. Embracing growth by shifting your identity towards a healthier lifestyle. https://www.masteringmindfulness.institute/group

This has been quite a year. In this episode I share my intimate journey living in costa rica, the healing modalities I tried, the hard lessons it brought, and how I'm using it to deepen my mindfulness practices and relationship to myself. Hope you enjoy, I'd love to hear if this resonates. Feel free to send me a DM in IG or your feedback here. IG: @gina.worful

Do you hear your inner critic loud and clear holding you back? Rob Sirstins, an expert in self-healing and empowerment, is here to share the truth about transforming the inner critic. Instead of silencing or defeating it, you can learn to understand and work with your inner critic to increase self-love, awareness, and radical responsibility. Join us and discover a new way to relate to your inner critic. In this episode, you will be able to: Explore the significance of self-love in the process of healing. Delve into the partnership with your ego for deeper self-awareness. Develop a sense of trust and security in coaching relationships. Grasp the benefits of pinpointing desires and taking full responsibility. Realize the impact of self-healing and personal growth on empowerment. My special guest is Rob Sirstins Rob Sirstins is an inspiring executive coach who specializes in helping individuals navigate through life's challenges and reach their full potential. As a former athlete, Rob understands the power of mindset and determination. However, he also knows firsthand the struggles of dealing with self-doubt and inner criticism. His journey of self-discovery and healing has led him to develop powerful strategies to assist others in overcoming their limiting beliefs and tap into their true potential. With a focus on self-love and inner healing, Rob has assisted numerous clients in transforming their lives and embarking on an empowered path of radical responsibility. Book: Ego of the Warrior Coaching: https://www.robsirstins.com/

In this episode, we get the experience the magic of plants and cultivating a sacred relationship to our food and where it comes from. There's no one better to interview than Stephen Brooks, ethnobotanist, founder of Punta Monda, and co-founder of Envision festival in Costa Rica. IG: stephenrbrooks Herbalism Course: https://www.ecoversity.org/herbalism-certification Listener's discount: GINA8815

Where am I on the journey? How do I progress to the next level? Knowing the path can be incredibly helpful to get to the next level.

Anxiety can be crippling... or it can actually be a portal into deeper self discovery. In this conversation, I interview behavior change specialist Will Etheridge on how to overcome anxiety. As a relationship coach and speaker on human behavior, Will Etheridge is on a mission to empower people to break free from the mental prisons that keep them from realizing their true potential. Will is uniquely skilled at maximizing human potential and drawing out the genius within others. Website: https://www.willetheridge.com/ For retreat inquiries, please send an email to [email protected]