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PODCAST

Whole Health Empowerment Project- healthy eating, weight loss after 40, weight loss motivation, food freedom, nutrition, womens health, healthy life hacks, women’s health and wellness

Tricia Stefankiewicz/Registered Dietitian, Nutritionist, Health Coach

This show is for women over 40 who are trying to create balance in their life when it comes to food, body, self-care., and wellness. You struggle to put yourself first, to maintain consistency when something isn’t perfect or you feel like you don’t have enough time or will power to achieve the goals you desire. Tricia Stefankiewicz, Registered Dietitian/Nutritionist. I’ve worked with women like you achieve their health goals by focusing on the next best step –no matter how messy - and meeting you

health & fitness nutrition

All Episodes

30:18

Stop focusing on what you can't control and focus on...

Whole Health Empowerment Project- healthy eating,... ·

2025/06/06

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35:37

I know what to do but can't seem to do it. Why...

Whole Health Empowerment Project- healthy eating,... ·

2025/05/30

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29:35

Are you sitting on the sidelines missing out on what...

Whole Health Empowerment Project- healthy eating,... ·

2025/05/22

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27:15

What are your health non-negotiables?

Whole Health Empowerment Project- healthy eating,... ·

2025/05/15

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26:17

Stop Worrying about the distractions and focus on the...

Whole Health Empowerment Project- healthy eating,... ·

2025/05/08

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37:55

What are the Consequences of Inaction and the future...

Whole Health Empowerment Project- healthy eating,... ·

2025/05/01

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08:08

Getting back on track when you feel like you have...

Whole Health Empowerment Project- healthy eating,... ·

2025/04/25

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25:25

Create a PLAN for your health with me! Listen in!

Whole Health Empowerment Project- healthy eating,... ·

2025/04/17

Episode description: In today’s episode, we will chat about the necessary steps to creating a health plan that works for you. We will first talk about what behavior is important for you to change, 5 steps in the behavioral change model, SMART goals, and creating an accountability and support network.Show notes: https://accelerate.uofuhealth.utah.edu/explore/why-is-behavior-change-so-hard https://positivepsychology.com/challenging-automatic-thoughts-positive-thoughts-worksheets/ Thank you for

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32:00

307:// How Your Body Uses Food for Fuel—No Labels...

Whole Health Empowerment Project- healthy eating,... ·

2025/04/03

Your body is incredibly smart. Every time you eat, it gets to work breaking down food, absorbing nutrients, and turning it into energy so you can think, move, and function. It doesn’t stop to judge whether a meal was “good” or “bad.” It simply does its job, working to nourish you in the best way possible.But what your body needs shifts over time. In perimenopause and menopause, those needs change in ways that might surprise you. Learning to fuel yourself with what truly supports your body—without

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22:36

306: // The Little Habits That Sneak Up on You—and...

Whole Health Empowerment Project- healthy eating,... ·

2025/03/27

Have you ever found yourself mindlessly snacking while scrolling through your phone, or grabbing a few extra bites while cleaning up after dinner? These small, seemingly harmless habits tend to creep back into our daily routines without us even realizing it. Over time, they add up—leading to unexpected weight gain and frustration.

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28:07

305:// Ditch the Diet: How to Shift Your Mindset to...

Whole Health Empowerment Project- healthy eating,... ·

2025/03/20

For many women over 40, weight loss has long been tied to dieting—counting calories, restricting foods, and following strict plans in hopes of seeing a lower number on the scale. But as we enter perimenopause and post-menopause, our bodies undergo significant changes that demand a new approach. Instead of chasing quick fixes, it's time to embrace a sustainable, health-centered mindset that prioritizes nourishment, balance, and well-being over weight loss alone.Instagram: www.

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25:13

304:// Should Pre and Postmenopausal Women Use a...

Whole Health Empowerment Project- healthy eating,... ·

2025/03/13

Weighted vests have gained popularity as a tool for improving strength, bone density, and overall fitness. For women in premenopause, menopause, and postmenopause, the potential benefits of using a weighted vest may be especially valuable. But what are the actual benefits, and are there any risks to be aware of? Let’s dive into the purpose, benefits, and precautions of using a weighted vest during midlife and beyond. Instagram: www. instagram.com/wholehealthempower FB Group:

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25:18

303:// Naturally Occurring Foods That Act Like GLP-1:...

Whole Health Empowerment Project- healthy eating,... ·

2025/03/06

GLP-1 (glucagon-like peptide-1) receptor agonists have been gaining attention for their role in weight loss and appetite control. Medications like Ozempic, Wegovy, and Mounjaro work by mimicking the GLP-1 hormone, which regulates blood sugar, slows gastric emptying, and reduces appetite. But what if you could support your body’s natural GLP-1 production with food? Let’s explore naturally occurring foods that can enhance GLP-1 levels and whether they can help with food noise the way medications

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30:43

302:// How Your Emotions, Mental Health, and Unmet...

Whole Health Empowerment Project- healthy eating,... ·

2025/02/28

302:// How Your Emotions, Mental Health, and Unmet Needs Impact Your Eating, Hormones And Weight LossInstagram: www. instagram.com/wholehealthempower FB Group: https://www.facebook.com/groups/619968441854520/ 3 Way to eat better workbook: https://triciard.com/workbook/ GRAB YOUR FREEBIE HERE! 5 things you should be doing today if you are over 40! https://upbeat-hustler-2294.ck.page/06d0e2ccf9 Whole Health Empowerment FB group: https://www.facebook.com/groups/wholehealthempower Website:

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23:36

297:// Why Discipline is the Key to Thriving Through...

Whole Health Empowerment Project- healthy eating,... ·

2025/01/24

Instagram: www. instagram.com/wholehealthempowerFB Group: https://www.facebook.com/groups/619968441854520/ 3 Way to eat better workbook: https://triciard.com/workbook/ GRAB YOUR FREEBIE HERE! 5 things you should be doing today if you are over 40! https://upbeat-hustler-2294.ck.page/06d0e2ccf9 Whole Health Empowerment FB group: https://www.facebook.com/groups/wholehealthempower Website: https://triciard.com/

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25:05

296:// Why do we as women always make ourselves the...

Whole Health Empowerment Project- healthy eating,... ·

2025/01/16

As women, we’re often praised for our ability to juggle countless responsibilities—caring for our families, excelling in our careers, and supporting our communities. But somewhere along the way, we tend to place our own needs at the bottom of the priority list. This pattern, particularly common among women over 40, can have significant implications for both mental and physical health. Let’s explore why this happens, the risks it poses, and how prioritizing yourself can transform your

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29:25

295:// Why You Can’t Shame Yourself into Losing...

Whole Health Empowerment Project- healthy eating,... ·

2025/01/09

Today’s episode focuses on the powerful yet often misunderstood role that shame plays in weight loss journeys. You’ll discover why shaming yourself doesn’t work, how it sabotages your progress, and what you can do instead to create sustainable and compassionate change. By the end of this episode, you’ll have tools to silence that inner critic and start treating yourself with the kindness you deserve.

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27:45

289:// Mastering Self-Acceptance: Stop Letting Your...

Whole Health Empowerment Project- healthy eating,... ·

2024/11/29

For women over 40, navigating the relationship between self-love and health goals can feel like a tightrope walk. On one hand, you’re encouraged to embrace and love yourself unconditionally, celebrating the wisdom and strength that comes with age. On the other hand, there’s a desire—or sometimes a societal pressure—to work on your health, fitness, or weight. These goals can feel contradictory, but they don’t have to be.Loving yourself and striving for better health can coexist beautifully. In fact,

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36:07

276:// From Perfect to Possible: Transforming Your...

Whole Health Empowerment Project- healthy eating,... ·

2024/08/29

Episode Description: Many of us have the best intentions when it comes to improving our health. We set goals, create plans, and commit to making changes. However, a common roadblock that can prevent us from achieving long-term health success is a mindset of perfectionism. While striving for perfection might seem like a good idea, it can often hinder our progress and lead to feelings of frustration and failure. In this blog post, we'll explore why we adopt a perfectionist mindset, the benefits and

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23:25

273:// Embracing Change: Promoting Health While...

Whole Health Empowerment Project- healthy eating,... ·

2024/08/08

Episode Description: Reaching the age of 40 and beyond brings with it a unique set of experiences and changes. Your body, once so familiar, now feels like a new terrain to navigate. You may notice shifts in weight, new lines and wrinkles, or changes in strength and flexibility. These changes can sometimes feel unsettling or even disheartening. However, they are also a testament to the life you've lived, the wisdom you've gained, and the strength you've built. Let's explore how you can promote health

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