Nourish and Nurture: Creating Healthy Resilient People Before Crisis Hits

In this episode, I'm unpacking the real science behind food guilt — and why beating yourself up after eating isn't keeping you on track. It's actively working against you.You'll learn:Why food guilt triggers your HPA axis and spikes cortisol, increasing cravings, reducing satisfaction, and impairing the very self-regulation you're counting onHow chronic stress hormones amplify fat storage, particularly for women in perimenopause and menopauseThe truth about the "doughnut study" — how self-compassion after eating led to significantly less food intake later, not moreThe remarkable findings of the "milkshake study" — where the same 380-calorie drink produced measurably different ghrelin responses based purely on what participants believed they were drinkingFive practical CBT-informed steps I use with clients to start dismantling the stress-eat-guilt loop for goodThis isn't about being soft on yourself. It's about understanding that guilt is a stress response — and stress has a hormonal cost your body can't afford.Referenced research:Crum, A.J. et al. (2011) — Mind Over Milkshakes, Health PsychologySelf-compassion and eating behaviour research (doughnut study paradigm)If you'd like to connect you can find me at www.nourishandnurtu.re and on Instagram www.instagram.com/nourishandnurtu.re

Are you exhausted by being told to eat less — only to end up hungrier, more stressed, and back at square one?In this episode, Sarah cuts through the noise on fat loss, portion sizes, and why your body isn't broken — your approach might just be.You'll discover:Why eating more of the right foods can actually help you drop body fat — without deprivationThe science behind energy density and how it works with your hormones, not against themHow to recognise the difference between satisfied and stuffed — and why that one shift changes everythingWhy cooking with volume is the secret weapon for busy, stressed women who want to eat well without the mental loadThe zero-waste bonus that makes healthy eating practical, not perfectWhether you're navigating perimenopause, managing emotional eating, or just desperate to feel lighter and more energised without another restrictive diet — this episode is for you.Because sustainable fat loss shouldn't feel like punishment. And it doesn't have to.📲 Come find Sarah on Instagram: @nourishandnurtu.re🌐 Ready to go deeper? Visit www.emotionalregulationcoaching.com

Are you spending a small fortune on supplements that aren't actually doing what they promised? In this episode, I through the noise on five of the biggest names in the wellness space right now and tell you what the science actually says.We're also talking about why burnt-out, perimenopausal women are the supplement industry's favourite customer, the marketing tactics designed to make you buy, and the simple food-first swaps that will do far more for your energy, gut, hormones, and mood than any powder or capsule.Plus — the small handful of supplements I recommend (if needed) in clinic, and what your monthly spend should actually look like.If you've got a shelf full of supplements and still feel exhausted, this one's for you.

What if emotional eating isn't the problem — it's the signal? In this episode, I'm reframing one of wellness culture's most misunderstood topics. Drawing on over 23 years of clinical experience, I explore why depleted, caregiving, sleep-deprived women reach for food — and why the answer isn't another coping strategy list.In this episode:Why emotional eating is a normal, human, and often intelligent responseThe biology of cortisol, dopamine, and appetite under chronic stressBurnout, rustout, and the invisible load of caregivingWhen emotional eating genuinely needs attention — and when it doesn'tThe compassionate reframe that changes everything

If you've spent years trying to eat less, cut back, and restrict your way to better health — this episode is your permission slip to stop. In this week's episode, I explore why healthy eating in midlife is far less about what you take away, and everything about what you add in.Drawing on CBT, positive psychology, and the latest nutrition research, I unpack why restriction is working against your perimenopausal body — and what to do instead.In this episode you'll learn:Why almost 3 in 4 UK adults aren't eating enough fruit and veg — and why that reframes the whole conversationThe psychological reason restriction makes you think about food more, not lessHow cortisol and fluctuating oestrogen make a restrictive approach especially damaging in midlifeThe additive mindset — what it is, why it works, and how it creates sustainable changeFive practical, no-faff ways to add more nourishment to your day (even on your busiest ones)Why this approach supports weight loss as well as maintenanceHow small repeated actions shift your identity — so healthy eating stops feeling like a battle and starts feeling like youDrop a Like and Comment if you found this episode helpful.Sarah x

Ever wonder taking care of yourself is so hard?This episode explores the psychological and practical barriers we often face...and how we can minimize them:↳ Why “putting yourself first” feels hard (and it’s not laziness)↳ Barriers: time-crunch illusion, doomscrolling as stress relief, low motivation, poor sleep, low confidence, overwhelm and guilt↳ How to spot the “I’ll do it when it feels easy” trap — and why you already do hard things daily without motivation↳ Practical ways to reclaim time and energy without adding pressure: anchors, micro-doses, defaults, and “start line” thinking↳ Sleep and nervous system strategies that make self-care feel doable again (instead of another task)↳ Confidence rebuilding through tiny kept promises — plus how to track “proof” not perfection↳ Boundary scripts that are clear but kind, so you can honour your needs without feeling selfish↳ A menu of real-world micro-actions (1–10 minutes) that reduce stress, boost energy, and prevent burnout↳ The core reframe: self-care isn’t selfish or narcissistic — it’s responsible capacity-building so you can show up better for everyone, including youWhich barrier will you reduce this week?

From Friction to FreedomFeeling like you're doing everything right but fat loss still feels impossibly hard? This episode breaks down common challenges that sabotage women's progress — and gives you the simple, practical solution for each one.You'll learn how to tackle:Confusion and overwhelm → Simplify into 3-4 non-negotiablesDecision fatigue → Two Defaults + One Wildcard systemNo time → Micro habitsLow energy → Energy First Formula (fuel, hydrate, move, sleep, downshift)Constant hunger → Eating principles that actually reduce cravingsPerfectionism → Range targets and imperfect actionScale spirals → 30 Days Head Down (track behaviours, not moods)Learned helplessness → Micro-evidence and tiny commitmentsKey takeaway: Fat loss isn't about suffering harder. It's about removing the friction that keeps knocking you off track and designing habits around your real life, real energy, and real needs.No moral lectures. Just predictable patterns and practical solutions.If you enjoyed this, share with a friend or someone who is feeling stuck.Also, update: there are only 3 spaces left on my Nourish & Flourish programme!Your 90 day blueprint in which I show you how to maximise your nutrition, mood, mindset, movement and menopause so you can feel your best. For more information on how and why it works, the FAQs and testimonials click here

Emotional eating isn’t a character flaw — it’s often your nervous system doing its best to soothe, steady or protect you in the moment. In this episode, we reframe emotional eating as a compassionate coping strategy, while also exploring why food can’t be the only tool in your emotional toolkit. You’ll learn how to spot the urge earlier, reduce shame (which fuels the cycle), and build simple, realistic alternatives that meet the same need — comfort, relief, connection, reward — without relying on willpower. Expect a practical blend of psychology, nervous system support and everyday strategies you can use immediately.Highlights:↳ Why emotional eating can be self-protection, not self-sabotage↳ How to tell “physical hunger” from “emotional need” (without overthinking it)↳ The 2-minute window: catching the urge earlier so you have choices↳ A simple nervous system reset to reduce intensity before you decide what to do↳ “Add, don’t subtract”: stabilising habits that make urges quieter over time↳ How to respond after emotional eating with compassion (so you don’t spiral into guilt)↳ A mini coping “menu” so food isn’t doing the whole job on its ownIf this resonated please leave a rating or comment and share with someone who could benefit from listening x

Today we’re talking about something that quietly sabotages so many health and wellbeing goals: self-criticism and self-sabotage. Not because you’re lazy, broken, or lacking discipline… but because your brain is doing what it was designed to do: protect you.We’re going to unpack the neuroscience and the life experiences that shape your inner critic, why “I’m not good enough” feels so convincing, and how to challenge limiting thoughts in a way that actually lands. I’ll also walk you through Rick Hanson’s HEAL practice with relatable examples—so you can take in the good of your wins without sliding into complacency.What you'll learn:Why self-criticism and self-sabotage show up during health changes (your brain is trying to keep you “safe” and familiar).How the “I’m not good enough” belief forms and keeps running the show.How to spot your sabotage loop and patterns early.Simple ways to challenge limiting thoughts with evidence and a “next right step” mindset.How to take in wins using Rick Hanson’s HEAL so progress sticks without complacency.A quick reset plan for when you wobble, so you restart fast and keep momentum.If this resonates, please comment below the episode or share with a friend who needs to hear it x

I hope you have had, or are still enjoying, a restful and recharging festive break.If you’re listening to this as someone in your 40s trying to lose weight, get stronger, feel calmer, and stay consistent without burning out, this episode is for you. We are going to delve into the topic of discipline and how to harness it without it feeling like a rod you beat yourself with.Because discipline gets talked about like it’s a personality trait.Like some people “have it” and others don’t.But in real life, discipline is a system. A set of cues, supports, boundaries, and self-trust-building habits that make the right choice easier… more often.And I’m not doing “new year, new you” today.No fresh-start pressure. No perfection. No punishment.Just practical, sustainable discipline that actually lasts.Today we’ll cover:↳ The real definition of discipline for women in midlife↳ Subtle discipline (the kind you don’t notice, but it changes everything)↳ Obvious discipline (the choices you do notice)↳ How to build discipline through nutrition, mood and mindset↳ Reminders that set intentions without willpower↳ How to use accountability properly, without shame↳ And what to do when you fall off plan, without spirallingThis is also a topic I teach and show you how to implement in my 90 day programme, a holistic health upgrade so that you can conquer nutrition, mood, mindset and even menopause.I am taking applications for January and we start on Monday 5th January so check out the details here and see if it feels like a good fit for you.You get fortnightly check-ins with me, a CBT therapist, Nutrition coach and Menopause coach plus your weekly video-based lessons to help you reach your mental health and wellbeing goals - and enjoy lasting health success.Simply click the link and scroll to the bottom of the page where you will hear from former participants who have all maintained their weight loss and wellbeing results - months and even years after completing it. You will also learn how it works in the FAQ section. I only onboard 10 participants for each cohort so that I can ensure each receive the highest quality support from me and the programme content. There are 5 spaces left as of today.Feel free to DM on Whatsapp or Instagram if you have any questions x

Christmas is sold as “the most wonderful time of the year” – but for so many women over 35, especially busy professional mums, it feels more like overwhelm on repeat. In this episode, I’m breaking down why the wheels so often come off with food, movement, mood and sleep in December – and how you can do things differently this year without going “all or nothing”.We’ll talk about the real-life pressures on women in midlife at Christmas – work deadlines, family expectations, the mental load of “making it magical”, and peri-menopausal shifts – and how they impact your nervous system, cravings, emotional eating, energy and irritability. Then we move into simple, doable strategies that fit an actually busy life, not a perfect Pinterest December.In this episode you’ll hear:↳ Why your brain and body are more stressed in December (and why it’s not a willpower problem)↳ How to anchor your nutrition with simple “non-negotiable” meals instead of chasing perfection↳ Ways to keep movement going with 10-minute “movement snacks” and a maintenance mindset↳ Practical mood and stress tools you can use in real time, even at school plays and family gatherings↳ Sleep-friendly tweaks around screens, alcohol and wind-down that still allow for a social life↳ How to build a gentle December plan that supports you, rather than punishes you, when life is fullIf you’re tired of feeling like Christmas wipes out your progress every year, this episode will help you feel more steady, compassionate with yourself and in control of the bits you can actually influence – one small choice at a time.

You can’t open social media without seeing something about them, but there’s also a lot of confusion, fear as well as hope wrapped around these meds – especially for women in their 40s, 50s and beyond who’ve tried countless diets.I’m joined today by my colleague GILLIAN GALWAY , who is both a dietician and neuroscientist who supports individuals to transform their habits and relationship with foodEpisode in a nutshellThis episode unpacks what GLP-1 medications actually do, who they’re for, and how they fit into the bigger picture of women’s health in midlife. You and Gillian blend medical insight with mindset, nutrition and menopause expertise so listeners get honest, balanced guidance rather than hype or fear.Key benefits for listenersUnderstand what GLP-1 and GLP-1 meds are (and aren’t), in clear, non-jargony language.Learn who these medications are suitable for, and why proper medical assessment and informed choice are essential.Get realistic expectations about weight loss, food noise and “non-responders” so progress isn’t measured only by the scales.Hear an honest discussion of side effects, why many people stop, and what to do if things don’t go to plan.Discover how to protect muscle, bone, heart and metabolic health with protein, movement and smart nutrition while on (or off) GLP-1s.Explore the emotional side: body image, perfectionism, emotional eating and post-treatment weight regain without shame.Walk away with practical before-during-after strategies so GLP-1s (if used) become part of a wider, sustainable health plan rather than a stand-alone “fix”.You can connect with Gillian at here - https://www.instagram.com/dietitiangillianuk/And https://www.facebook.com/dietitian.gillianIf you found this episode helpful, leave a comment or questions I would love to hear your thoughts!

Think of mood like a table with four legs: blood sugar stability, nutrient status, inflammation, and the gut–brain axis. If one leg wobbles, the whole table rocks.Blood sugar & energy: High-fibre carbs + protein + healthy fats slow the “sugar roller-coaster,” reducing irritability, jittery anxiety and energy crashes.Key nutrients: Omega-3s, B-vitamins, iron, iodine, selenium, magnesium and vitamin D support brain function and mood regulation.Gut–brain axis: A fibre-rich, minimally processed pattern feeds the microbes that make mood-modulating signals.Nutrients set the stage, but how you think about food drives the choices you make on it.All-or-nothing thinking → all-or-nothing eating: “I’ve blown it” after a biscuit becomes “might as well start again Monday,” which keeps blood sugar and mood on a roller-coaster.Food moralising (“good/bad”) fuels guilt and rebound eating; neutrality lowers stress and helps you choose from values, not shame.Restriction → rebound: Over-restricting calories or whole food groups often ends in overeating and energy swings. Flexible structure beats rigid rules.Stress loops: We eat to self-soothe; the quick lift from ultra-processed snacks drops fast, spiking anxiety and fatigue later.Environment > willpower: What’s easy and visible gets eaten. Your kitchen, desk snacks and evening routine quietly decide tomorrow’s mood.Language upgrade: Swap “I can’t have” for “I’m choosing X because I want steady energy.” Micro-choice, macro-impact.Pause-plan (CBT in 30 seconds): Notice the urge → name the feeling (“tense, bored, anxious”) → pick a bridge option (protein + fibre snack, herbal tea, 5 slow breaths) → decide your next best step.Hunger/fullness check-ins (1–10): Aim to eat at 3–4, finish at 6–7; keeps physiology and psychology aligned.Implementation intentions: “If it’s 3pm, then I’ll have Greek yoghurt + berries before the meeting.” Decisions made upstream are easier to keep.Environment design: Pre-portion nuts, park fruit in sight, move sweets out of line-of-sight, prep a protein for grab-and-go.Self-compassion ≠ excuses: It lowers threat, steadies the nervous system and helps you return to your plan faster.Listen to the full episode now to get even more little gems you can action today to improve and protect YOUR physical and mental health.Applications are open for my Nourish & Flourish programme here is the link with all the deets. https://www.emotionalregulationcoaching.com/

This week's episode will help you to know how to eat in order to protect heart, bone, brain and metabolic health.Learn a simple, science-backed plate framework and UK-brand swaps (Tesco, Sainsbury’s, M&S, ASDA, Lidl) to start improving cholesterol, blood pressure and blood sugar this week. Leave with ready-to-use meal builds, smart snacks, and microwave/locker-safe options that fit real life at work, on the road, or at home. Get a 7-day action plan tying nutrition, strength and daily habits (sleep, stress, NEAT) to protect brain, bone and overall metabolic health after 35. Let me know in the comments which change you are going to start with this week - remember keep it simple!

Overthinking isn’t deeper wisdom—it’s a loop that drains time, spikes stress, and stalls action. In this episode, we unpack why your brain keeps hitting “buffering,” then give you a simple reset to get moving again. Expect less stress, more momentum, and a tangible lift in productivity and confidence.What you will learn in this episode:The real trade-offsBenefits (in small doses): thoughtful planning, risk awareness, creativity.Costs (when it spirals): decision paralysis, wasted hours, rising anxiety, lost confidence.Why we keep doing itQuick-hit rewards (notifications, scrolling, snacks) train the brain to escape discomfort.Emotional avoidance—using thinking to dodge feeling.Uncertainty intolerance: chasing perfect certainty before acting.How to reduce it—fastFive-Minute Reset: label the loop → breathe (longer exhales) → phone out of reach → one tiny step → earn a short, planned reward.Low-distraction day design: phone-free first hour, 2–3 focused sprints, “if <2 minutes, do it now,” schedule your treats.Anti-rumination toolkit: “delay, don’t deny,” write tasks as verbs, one-sentence starts, time-boxed worry, cognitive defusion (“I’m noticing the thought that…”), and curious observing of emotions as passing events—not emergencies.ResultLess mental noise, more done, growing self-trust.If this episode helped, comment below the episode or tag me on Instagram @nourishandnurtu.re so I can cheer you on.

I have been teaching people about the Vagus Nerve for over 6 years as a therapist in treating trauma and as a coach to teach somatic strategies to navigate stress.Polyvagal theory, introduced by Dr. Stephen Porges, describes how our autonomic nervous system organizes around safety, danger, and life threat. Think of three “settings”:Ventral Vagal – Social Safety & ConnectionFelt sense: Calm, grounded, curious; you can make eye contact, listen, empathize, and think clearly.Body signs: Steady breath, warm face/hands, digestion on line, flexible voice.Use: Ideal lane for learning, creating, digesting, and repairing.Sympathetic – Fight/Flight MobilizationFelt sense: Urgency, irritation, anxiety; mind races, tunnel vision.Body signs: Faster heart rate, shallow chest breathing, cool hands, tense muscles.Use: Great for deadlines and sprints—if you can shift out when the task ends.Dorsal Vagal – Shutdown/ConservationFelt sense: Numb, foggy, disconnected, hopeless.Body signs: Heavy body, low energy, flat voice, digestive slowdown.Use: An emergency brake for overwhelm; helpful briefly, but chronically it feels like burnout.The goal isn’t to live only in ventral vagal, but to travel between states skillfully and return to connection. Your practices are like on-ramps back to safety.Today's episode explores the connection between the vagus nerve and stress (management). I think this is a really important topic since when we are stressed, we so often look to the head for the solutions, when in find the body knows best and given that stress is 98% physical, it makes sense to look to somatic practices.I will talk you through practical applications of this theory and how you can harness its power to help you navigate the stress response.Now let's geek out and begin the episode!

Welcome to the 100th episode of Nourish and Nurture! After a well-earned break over summer I am back and today is a milestone. To celebrate, I’m joined by a very special guest: Joanne Hall, also known as Coach Jojo—a highly respected personal trainer and fellow coach. Together, we’re discussing how women, especially in midlife can harness holistic health in simple and meaningful ways, all with less stress.My work centres on triple input: mental health, nutrition, and menopause support for both individuals and businesses, including coaching alongside Coach Jojo and owner Grace Boyd at Forge Female Fitness. Jojo is bringing her wealth of experience in physical activity, nutrition and wellbeing.Let’s dive in!

Today, I’m bringing you a short but mighty episode — we’re busting nine common myths that could be secretly holding you back from:Losing unwanted weight sustainablyThriving in your body through menopauseAnd finally building healthy habits that stickLet’s get you back in the driver’s seat — informed, empowered, and myth-free.If today’s episode helped bust a myth that’s been holding you back — I’d love for you to:Share this episode with a friendLeave a quick rating or reviewOr better yet — reach out to me on Facebook, Instagram or Whatsapp to explore how I can support your journeyUntil next time — keep nourishing and nurturing yourself. Sarah x

If you’re a woman in your 40s, perhaps navigating the rollercoaster of perimenopause, and you yearn to feel more energised, leaner, and truly confident, but you find yourself constantly tripping over your own feet, then this episode is for you. We’re talking about those patterns that hold us back, whether it’s through our food choices, our relentless work ethic, blurred boundaries, sacrificing sleep, or emotional eating.Why do we do it? Why do we consciously or unconsciously derail our own best intentions? We’re going to explore the fascinating neuroscience behind self-sabotage, understand the sneaky habit loop, and most importantly, equip you with practical, real-life solutions to finally break free.So, grab a cup of your favourite calming tea, settle in, and let's unravel this together.To find out you can work with me check out the links below:https://www.emotionalregulationcoaching.com https://kingsbridgeprivatehospital.com/consultants/ms-sarah-lacey

We’ll explore how your brain, your emotions, your habits—and even your sleep—conspire to push you toward food. But more importantly, I’ll walk you through five practical, real-world solutions that you can start using today.Ditch emotional eating so that you can feel your best!Tune in to find out why it hard to combat and how to minimize it.

Welcome to "The Mind in Transition," where I explore the psychological landscape of menopause with evidence-based insights and practical solutions. Today we're diving deep into one of the most significant yet under-discussed aspects of women's health: the mental health impact of menopause transition.Did you know that menopause affects approximately 13 million women in the UK at any given time? Yet despite this massive number, research shows that 90% of employers offer no menopause support, leaving women to navigate this crucial life transition largely alone. Today, we're changing that narrative.We'll explore the latest NHS statistics, examine current UK and Northern Ireland research, and most importantly, provide you with concrete, science-backed solutions combining nutrition, psychology, and lifestyle approaches. Whether you're experiencing perimenopause, menopause, or supporting someone who is, this episode will equip you with the knowledge and tools to thrive during this transition.You can work with me on a 1:1 basis at the Women's Health Hub at Kingsbridge Belfast, where I hold clinics on alternate Wednesdays. I support women going through menopause transition to make lasting changes in nutrition, mood, mindset, confidence, sleep disturbance, anxiety, identity issues, lifestyle changes.Areas I specialise in: weight loss, healthy eating, sleep hygiene, stress reduction, confidence, fatigue, anxiety and low mood.Check out my information page here https://kingsbridgeprivatehospital.com/consultants/ms-sarah-lacey

Today's episode focuses on burnout, the factors explaining it's prevalence and how workplaces and individuals can minimise and counteract it.Having experience of this myself - and have a plate and 17 pins in my arm to prove it - and seeing the rising rates within the businesses I partner with, this seemed like the perfect conversation to have with my wonderful colleague, Dr Carol, Strahan.In this episode you will learn:- The difference between compassion fatigue and burnout- The role of psychology and self-esteem on risks of burnout- How workplaces and individuals can minimise and or recover from burnoutIf you would like to know more about Carol and how she can support you, check out the details below:https://www.facebook.com/profile.php?id=61574123720346https://www.cavehillpsychology.co.uk

Today we are talking about sleep and how to unlock a better night’s sleep so that you can supercharge your energy, decision-making.The Sleep Foundation report than over 50% of us do not get sufficient sleep, but usually we simply keep going…this can lead to exhaustion, being run down, more prone to illness or injury and even burn out. Other health risks of sleep deprivation are increased risk of diabetes, CVD, depression, IBS and neurodegenerative diseases like Alzheimer's.So what can we do?

As it is Mental Health Awareness week I wanted to focus our topic this week on:- What causes mental challenges- What factors allow mental health challenges to persist- What psychological and practical strategies we can put in places drawing on CBT, ACT, nutrition and more.If you struggle with emotional regulation, mood or mindset, this one is for you.

Welcome to Episode 92!Protein plays a vital role in supporting hormone health for women both before and after menopause. Its benefits are particularly important during the menopause transition, when hormonal fluctuations and declines in estrogen can significantly impact metabolism, muscle and bone health, weight, and overall well-being.This episode explores the key benefits of protein and the mechanisms behind those benefits.We will talk lifestyle modifications and will cover the many protein sources that you can add to your diet.Let protein power your health, energy and longevity!

Changing health-related behaviours such as improving diet, sleep, stress management, and physical activity is challenging.This is due to interconnected neuropsychological, emotional, and practical barriers. Today's episode is an analysis of these obstacles and an exploration of simple, evidence-based strategies to foster lasting and meaningful behaviour change.Which changes are you struggling to implement right now? How can you use the strategies to be just 1% better today?

The menopause transition is a pivotal time for women, marked by hormonal changes that can impact physical, mental, and emotional health. Optimizing health during this phase requires a holistic approach—integrating nutrition, mental health support, and lifestyle adjustments—to address symptoms and reduce long-term health risks.Nutrition:A balanced, nutrient-rich diet supports hormonal balance, bone strength, heart health, brain function, gut health, and metabolic stability. Key dietary strategies include prioritizing protein, healthy fats, fiber, calcium, and vitamin D, while limiting processed foods, added sugars, and excess caffeine or alcoholMental Health Support:Mood swings, anxiety, and brain fog are common during menopause. Supportive strategies include cognitive behavioral therapy (CBT), mindfulness, regular exercise, and connecting with others experiencing similar changes. These approaches help manage stress, improve sleep, and foster emotional resilience.Lifestyle Adjustments:Regular physical activity, stress management, quality sleep, and social support are essential. These habits not only alleviate menopausal symptoms but also protect against heart disease, osteoporosis, cognitive decline, and metabolic disordersIn this episode we discuss the above and why it helps heart, brain, bone, gut, metabolic and mental health.Hope you like this one x

This podcast will explore how childhood food experiences influence our eating habits, body image, and long-term health. It will combine research, lived experience, and actionable advice to help you reflect on your own food journey and understand the profound impact of early experiences.What were their favorite meals growing up?   - Were there any rules around eating that shaped their current habits?- Encourage them to take small steps toward building healthier relationships with food:  - Experiment with new recipes that bring joy.  - Practice self-compassion if they struggle with body image or weight management.Our past shapes us, but it doesn’t define us. We have the power to rewrite our relationship with food for a healthier future.Hope you enjoy this one x

This is the follow-up part to last week's episode.Break bad habits with neuroscience & emotional regulationOverriding self-sabotage and strengthening new habits requires a two-pronged approach that leverages the power of neuroscience and emotional regulation techniques. In today's episode I show you HOW you can apply this to various health behaviour changes.By combining neuroscience-based strategies with emotional regulation techniques, you can effectively override self-sabotage and strengthen new, healthier habits. This approach addresses both the neurological underpinnings of behavior and the emotional factors that often derail our best intentions, leading to lasting positive changes in health behaviors. You can break free from self-defeating patterns and build a life that aligns with your values and goals. Remember that progress, not perfection, is the key.Enjoy! x

Welcome to the Nourish & Nurture podcast, where science meets sustainable change. Today, we’re diving into why breaking old habits and building new ones feels so hard—backed by neuroscience—and how hormones like cortisol and estrogen play a role. Areas discussed:Leverage Dopamine: Pair new habits with instant rewards Start Microscopic: Small wins build basal ganglia pathways.Habit Stacking: Anchor new habits to existing ones.Stress-Reduction Rituals: Environment Design: Remove friction.Identity Shifts: Use affirmations like “I’m someone who prioritizes nourishing meals” to rewire self-perception.Track Progress: Use a habit tracker for nutrition, exercise, and mood.Social Accountability: Share goals with a friend or client group—social rewards activate dopamine.Hormone-Aware TimingAnticipate Lapses: Plan “if-then” scenariosStay tuned for 10 practical tips to make lasting changes in nutrition, exercise, and mental well-being.This is Part 1 of 2 so check out next week's final part so that you can optimize YOUR health-based habits and beat self-sabotage.Hope you enjoy this one.Coach Sarah x

Ever wondered why long term healthy habits are so difficult to implement AND stick to?And how to overcome common mental and practical barriers to change?Look no further, I'll be sharing nuggets from one of my programmes and how it provides a holistic, practical approach to improved health and wellbeing.If you have listened and want to know more check out how it works, what topics are covered and FAQs here . If you fancy a chat reach out on Instagram, Facebook or email ([email protected]).

Welcome to Breaking the Cycle, a podcast dedicated to helping you create sustainable health behavior change. Today, we’ll explore why changing health behaviors is so challenging, provide mindset hacks to shift your perspective, and share practical tips to build discipline that lasts.Behavior change is hard but not impossible! By understanding the barriers you face and applying these mindset hacks and practical tips, you can stop quitting on yourself and build discipline that lasts.Enjoy!Coach Sarah

From Burnout To Balance Welcome to the podcast this week on mindset mastery to elevate workplace wellbeing. Today we're diving into four critical challenges facing individuals, businesses and their teams: motivation, resilience, stress management, and burnout prevention. Let's explore these issues and discuss practical strategies to overcome them.By implementing these key strategies, we can all create a more resilient, motivated, and productive work environment for ourselves and colleagues, while reducing stress and preventing burnout.My corporate programmes combine twenty years of psychological therapy and health behaviour change coaching so that individuals and businesses can nurture their wellbeing and productivity.To find out more you can click here .Thanks for listening!

Welcome to this week's podcast episode on the neuroscience behind dichotomous thinking in weight loss and training. I'm your host, Sarah Lacey, an therapist, nutritionist and menopause coach, and today we'll explore this fascinating topic and provide you with actionable strategies to overcome it.Highlights:- How our hardwiring affects our thoughts and actions.- Why black or white thinking is hard to do less of.- What we can do to foster a mindset for long term health success.If you are interested to know more about how I coach take a look here and feel free to DM to ask any questions.Thanks for listening, Coach Sarah

Welcome to my podcast episode on women's gut health! Today, we will explore why gut issues, IBS, bloating, and digestive problems are more common in women, their effects on menopausal women, and provide strategies for optimizing gut and mental health.Join me as I dive into the reasons for these gut-related issues, their psychological impact and actionable strategies for improving gut - and mental - health.If you enjoyed this please share with a friend who would be interested too.Coach Sarah x

We so often hear about and discuss the hot flashes, brain fog, lethargy, histamine imbalances...I think we need to talk more about psychological interventions that are sensitive to - and informed by - Menopause transition symptoms.That's why today's episode is all about the ways the psychology, mindset and mental health shifts dramatically during this time.Key highlights:- Reasons why women experience cognitive and emotional difficulties.- The biopsychosociocultural factors that can hamper our resilience and confidence.- Top Strategies for regaining resilience and protecting our mental health.This was one close to my heart and I hope that some of it resonated with you too. If so I'd love to hear what parts you enjoyed most.Until next week, thank you for listening!Coach Sarah x

Welcome to the podcast. I'm your host, Sarah Lacey, I’m a CBT therapist, a nutrition and mindset coach and a menopause coach with over 21 years of experience helping people overcome mindset barriers in behaviour change. Today, we're diving deep into the psychological hurdles that often prevent us from committing to healthier lifestyles. We'll explore common challenges and provide practical strategies to overcome them.

Welcome to "Thriving in Menopause: Mind, Body, and Beyond." I'm Sarah Lacey of Nourish & Nurture, your host and specialist in CBT and nutrition. Today, we're diving into the complex world of menopause and how it affects women's mental health, relationships, and overall well-being. Menopause is a significant life transition that brings a host of physiological, mental, and circumstantial changes. Let's explore these challenges and discuss practical strategies to regain control and enhance mental health. Key Highlights: - Physiological symptoms less talked about - Psychological effects not often discussed - Nutritional & Psychological Strategies to thrive! Enjoy, Coach Sarah x

As a nutrition coach when I am chatting to people in the DMs or in client check-ins, there is an assumption that fat intake needs to be heavily restricted. Today I will discuss why these myths persist and what to do to ensure appropriate dietary fat. Research has shown that moderate-fat diets can be equally or more effective for fat loss compared to very low-fat diets. A meta-analysis of 53 studies found that low-carbohydrate interventions led to significantly greater weight loss than low-fat interventions. Additionally, studies in obese individuals have found that low-fat diets tend to be less effective than low-carb diets for weight loss. The key is to focus on a balanced approach that includes moderate amounts of healthy fats, along with adequate protein and complex carbohydrates, rather than extreme restriction of any macronutrient. This approach is more sustainable and can lead to more effective long-term weight management. If you have any questions, leave them below the episode or DM me and I can help. If you want a therapist, nutritionist and menopause coach supporting your weight loss and wellbeing journey, you can apply to work with me here Coach Sarah x

Welcome to "Myth Busting: Nutrition Edition," where we're tackling 10 persistent nutrition myths that might be holding you back from achieving your health goals. I'm your host, Coach Sarah Lacey, nutrition mood and mindset specialist and I have collected a number of the common myths that can cause confusion and become unhelpful to you making lasting behaviour change. Let's dive in! Some highlights: Fasting and blood glucose levels Cardio better than Resistance training for fat loss Protein: what is a safe amount? Carbohydrates: evil or necessary? If you are confused about any aspect of nutrition, DM or Email me today and I'll see if I can help: IG: www.instagram.com/nourishandnurtu.re Email: [email protected] www.emotionalregulationcoaching.com

Happy New year all! As a nutrition, mindset and mental health coach, I've observed that women often face significant mindset barriers when it comes to health behavior change, especially in the post-Christmas period. Here are the top 10 mindset barriers and ways to overcome them... We will discuss common barriers I have been discussing with clients and have experienced myself, then we will explore solutions and workarounds for mindset and practical barriers. Keeping this short, succinct and solution-focused. Let me know what you are struggling to implement right now, be that nutrition, sleep, stress... I have limited spaces on my 90 day Holistic Health Upgrade programme, so if you are curious to know a little more click here for all the info, video testimonials and FAQs. x

Happy Christmas, gentle ...listeners? (Been watching A LOT of Bridgerton lately lol_ I hope that you are all enjoying your Christmas holiday with family and friends. It is always a good time to reflect on what you are doing/have done well and this can be particularly helpful at this time of year. It is maybe an age thing but I can at times lean towards focusing on what I did not do well when reviewing my efforts across the year, or even more recently. Today's episode is a shorty but a goody. I am walking you through my Reflect & Reset form, a short form I have linked below in case you want to take a few moments and really connect with the highlights and lowlights of 2024. It is only by acknowledging and appreciating our wins that we will can maximise motivation, focus and a mindset that will lead us to the goals we have. I would invite you to make a mental note (or complete the form) of your answers to the invitations and questions I'd like you to consider, so that you can show up and be your best self in 2025. Or you can take a few moments to complete the form I refer to throughout the episode here. This is just for YOU, to consider what YOU want to get out of your life (at any time of the year) so you can repeat this as often as you like. The questions will always apply. Happy New Year to you all. Coach Sarah x

Welcome to the podcast episode on managing holiday negativity using Cognitive Behavioral Therapy (CBT) and Acceptance and Commitment Therapy (ACT) strategies. Today, we'll explore how to handle unhelpful negativity around Christmas, particularly when making positive changes in your physical fitness, nutrition, and lifestyle. I will dive into examples of how to harness and change unhelpful thoughts and behaviours and how to hold boundaries to protect your health & well-being goals. If you enjoyed this one please let me know and feel free to share with a friend. Sarah x

Hey everyone! Welcome back, in today’s episode we are talking all about Cortisol. I will be busting myths about cortisol, highlighting it's health benefits And as always I will provide practical advice for maintaining healthy cortisol levels using nutrition, stress management and more! Let me know what you think and if you have any questions DM me @nourishandnurtu.re Coach Sarah x

Seasons Greetings to you! We all know how busy Christmas time is and that can make it very difficult to strike a balance between having some of the (mince) pies and eating all of them. In this episode I will show you practical ways you can navigate the festive season with confidence. Also 3 spaces have gone following the launch of my Black Friday offer, leaving just 2 spaces. If you think you'd be a good fit, and are fed up with dieting and emotional eating, check our the deets: ✨ Special Offer: Enjoy £81 OFF when you join before December 6th! And get FREE coaching for the whole of December ✨ USE CODE: BLACKFRIDAY Join my community and discover how my holistic, expert guidance can transform your life. But don’t just take my word for it—watch these inspiring testimonials from women who have experienced incredible mental & physical results (and still are)! 🎥✨ 👉  What You’ll Get: - Straightforward tailored nutrition plan for YOUR body, goals and lifestyle - Strategies for hormonal harmony (pre or menopausal) - Techniques to elevate your mood and energy levels - BONUS: I am offering free coaching for the entire month of December (equal to £81 off!) plus you will gain exclusive access to my delicious recipe books, mindset guides, meal plans and more! 👀 🌈 **Ready to start your Nourish & Flourish journey?** Click the link to learn more https://www.emotionalregulationcoaching.com/and claim your discount today - once the coupon (CODE: BLACKFRIDAY) is used by the five lucky ladies, doors close until 2025! 😍 P.s. I never offer FREE coaching so jump on this while the offer lasts (until Friday 6th December).

There are many reasons as to why we might give up on the habits needed to create behaviour change and in turn to achieve our goals... Whether that is to get fitter, feel leaner in clothes, to have more energy We need to first understand mental or practical roadblocks that make the process of change feel intolerably long. Today we'll examine the reasons clients (and I) have found change difficult in the context of weight loss but also other life goals. Then we will turn to strategies for overcoming and acting in spite of those reasons. Enjoy! P.S. My rebranded programme, Nourish & Flourish (formerly known as Food & Mood Freedom Academy) has 3 spaces left this side of Christmas so if you want to learn how to navigate the festive season, beat emotional eating, have supercharged energy and more, check out the info here.

Welcome to our podcast on overcoming mindset barriers in health behavior change. I'm your host, and today we'll explore common obstacles and practical solutions for various aspects of health and wellness. Self-Determination Theory (SDT) is the theory that humans have three basic psychological needs: autonomy, competence, and relatedness. When these needs are met, we're more likely to develop intrinsic motivation for behavior change, leading to better long-term outcomes. Maslow's Hierarchy of Needs, while similar, gives us a more hierarchical structure of human needs. However, both theories emphasize the importance of addressing fundamental human needs for effective behavior change. Our mindset will affect how we see our struggles, abilities and potential for growth in these areas, so it plays a crucial role in health behavior change.  Join me for today’s episode which explores dominant mindset barriers when trying to adopt healthier habits and solutions for each. Enjoy!

Hi everyone and thank you for joining me today! I have been speaking to clients and with friends lately and we have been talking a lot about the difficulty knowing what we SHOULD do and what we ARENT doing... The frustration, guilt this causes and ultimately how stuck and helpless it can make you feel. If you can relate to this, listen up. You are not lazy, or a failure for struggling to do the actions that align with the goals you have set for yourself. Change is hard, it is unfamiliar so there will be some resistance to it. Itrs why habits are hard to break and why its hard to form new habits as well. I’m going to talk through ways of connecting with your "why" for health behavior change and use it to bring about lasting change. Enjoy x P.s. I have 3 coaching spots left this side of 2024 so if you are interested in grabbing one, let's chat: DM on Instagram or Facebook Or email [email protected]

Have you ever wondered why it is so hard to exercise self-control? I hear about it and discuss it often with my friends, family and businesses I support. Welcome to this week's podcast episode on self-control! Today, we'll explore why self-control can be challenging to maintain, common myths about self-control and what we can do to enhance it. We'll delve into the limitations of self-control and examine factors that can hinder it, especially in the context of healthy habits and healthful behaviour change. Finally, I’ll run through practical strategies to boost your self-control. If you found this useful this, do leave a comment or DM on Instagram and share with someone who could benefit from hearing it too. Enjoy! x

We are very lucky to be joined by Professor Ross White today! Professor White is Director at Strive2thrive Ltd. providing clinical psychology support to both individuals & organisations. He is Professor of Clinical Psychology at Queen’s University Belfast, author & keynote speaker and is an expert in Acceptance and Commitment Therapy (ACT). Professor White has supported a plethora of  high-performance clients to develop psychological flexibility, emotional regulation and resilience and make choices in line with their personal values. On the podcast I regularly talk about applying CBT and ACT in the wellness programmes that I deliver to individuals and businesses, with an emphasis on living a values-led life. ACT stands for Acceptance & Commitment Therapy and for me has been the vehicle for me to achieve just that. ACT is a therapeutic approach that encourages us to have psychological flexibility and to be values-connected and values-led in our actions, which feels like a helpful approach, given that we tend to be unhappier when our thoughts or behaviours are fixed and when we are not living a life aligned with our core values. ‘The Tree That Bends’ book is available as physical copy, ebook on Kindle, and audiobook on Audible - ⁠https://www.amazon.co.uk/Tree-That-Bends-Flexible-Thrive/dp/1529429994/⁠ The latest issue of the ‘5 to Thrive’ newsletter is available here - ⁠https://tinyurl.com/Thr5Oct24⁠ Instagram: @RossGWhite X : @RossGWhite LinkedIn: ⁠https://www.linkedin.com/in/prof-ross-g-white/⁠ Email: ⁠[email protected]⁠ Website: ⁠www.strive2thrive.co.uk⁠ / ⁠www.rossgwhite.com⁠ Enjoy this one folks!