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PODCAST

Fitness & Sushi

Fitness & Sushi is the podcast for women ready to stop dieting and start healing. Hosted by Deanna Schober, creator of the Ideal Body Formula™, this show helps women over 40 recover from decades of emotional eating, binge eating, body image issues, and yo-yo dieting. This isn"t about willpower, calorie counting, or chasing the next diet trend. It"s about healing your relationship with food, your body, and your mind — so you can finally feel in control around food, stop obsessing over your weight,

health & fitness nutrition

All Episodes

39:24

235. The Unspoken Reasons for Your Weight Loss Struggles

Fitness & Sushi ·

2024/02/04

Despite what you might hear in the media (or from that ignorant commenter on social media), your weight isn't 100% in your control. People like to put others down and write off their weight loss struggles as simply being lazy or not having enough discipline This is ridiculous. We are not carbon copies of each other, which means the way our body's work are all unique. But I'm not just talking about our genetics. There are so many other factors beyond simple nutrition and exercise that are affecting

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42:47

234. How to Make Changes to Your Diet That Will Stick

Fitness & Sushi ·

2024/01/28

We've been getting a lot of questions lately about the best way to make adjustments to your diet. People want to improve their health, deal with food sensitivities, live in spiritual alignment, or eat differently for performance or weight change (increase or decrease) reasons. But they're worried that if they start trying to manipulate their diet again, they'll slip back into Diet Culture and re-experience the food and body obsession all over again. Or, that whatever changes they make won't stick

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47:41

233. Are We Trying To Do Too Much Exercise?

Fitness & Sushi ·

2024/01/21

On the surface, it might seem like the standard prescription for exercise is good for you, but that actually might not be the case. It really depends on what you're trying to accomplish in your life. When you see someone who is in "great shape", what does that really mean? Is it about how they look? How strong they are? How much endurance they have? Do these metrics automatically translate into improved physical and mental health, now and in the future? Or is what they're doing now going to have

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47:45

232. Embracing Imperfection: How to Love Your Body at...

Fitness & Sushi ·

2024/01/14

Many of us struggle to overcome society's message that you need to look a certain way to be valued. Adopting these messages/beliefs, willingly or not, tends to create debilitating body images struggles for people. This negative body image then permeates into nearly every aspect of our life and diminishes our life experience. We end up spending our days living with someone (ourselves) who we don't accept, love, or appreciate unconditionally. And well... that sucks. But there are steps you can take

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44:09

231. The Myth of 'Good' and 'Bad' Foods: How to...

Fitness & Sushi ·

2024/01/07

We have a tendency to label our food as good or bad, healthy or unhealthy. But what most people don't realize, is that there are consequences to these labels - and they usually aren't good ones. For people who are trying to heal their relationship with food, these labels tend to keep you stuck in the diet cycle (and actually result in UNhealthy outcomes), even if your intentions are good. So then how should you look at your food if your goal is to achieve your Ideal Body and be healthy? In episode

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43:38

230. Are the New Weight Loss Medications On the...

Fitness & Sushi ·

2023/12/31

Deanna and I have been getting a lot of requests to talk about all these shiny new weight loss medications hitting the market. You can't watch TV now without seeing an ad about them or hearing about some celebrity who has lost weight using them. So what's the deal? Are these miracle drugs? Are we being pushed something that's harmful to us? Is there ever a time when it makes sense to use them? In episode 230 of Fitness & Sushi, Deanna and I break down the two big drugs currently being prescribed for

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43:23

229. How to Set New Year's Resolutions That Will Make...

Fitness & Sushi ·

2023/12/24

I'm going to get right to it - as a society, we approach New Year's resolutions wrong. It's not hard to understand why I say that. All you have to do is look at the success rates of said resolutions. Year after year we keep setting the same ones. We keep going through the same yearly cycle. There is a reason we keep doing this over and over despite not getting the results we want. If you understand why, you can approach 2024 differently, and you'll never have to set a weight loss resolution again

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47:36

228. How to Live an Anti-Diet Lifestyle

Fitness & Sushi ·

2023/12/17

Most of what you see in the weight loss space is simply a repackaged version of Diet Culture. The strategies might be different on the surface, but they still all share ineffective common denominators that set you up for failure and keep you stuck in the diet cycle. They may throw words out there like "lifestyle" or "psychology" or "mindset", but that doesn't change the fact they will continue to keep you stuck and frustrated for a lifetime. The Anti-Diet lifestyle is the antidote to Diet Culture

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46:20

227. The Willpower Myth of Diet Culture

Fitness & Sushi ·

2023/12/10

Much of the messaging that comes out of Diet Culture is centered around pushing yourself to achieve a particular goal. We're told to have discipline. We're told "no pain, no gain." We're told to suck it up and just do it if you want it bad enough. Hungry? How bad do you want to lose weight? Lacking motivation to work out today? "Just do it". And as I'm sure you've experienced, rarely does this kind of thinking lead to anything substantial in the end. It might get you going, but Diet Culture creates

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46:59

226. The Psychology of Eating: What Really Drives Our...

Fitness & Sushi ·

2023/12/03

Most health and fitness advice isn't all that helpful. We're usually given a series of behaviors to aspire to. Eat more vegetables. Eat less, move more. Eat xxxx amount of calories. Hit your macros. Don't eat this/that food. The list goes on. It's not that these things don't work or can't work. It's just that we struggle to actually do them. That's because we're neglecting the real influence on our eating - our psychology. Our psychology is what determines whether we stop eating when we're full,

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45:11

225. How to Get Back In the Exercise Habit When You...

Fitness & Sushi ·

2023/11/19

I don't think I've met a single person who didn't experience a period when they just didn't want to exercise. They know it's good for them. They say they do enjoy it. But they're still feeling a lot of resistance. There are many reasons this happens, and you don't necessarily need to be a participant in Diet Culture to experience this unwanted lack of motivation and drive. But you should understand why it's happening so that you stop hanging out in the misery gap. In episode 225 of Fitness & Sushi,

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47:21

224. How to Break the Cycle of Food Obsession

Fitness & Sushi ·

2023/11/12

When you're stuck in Diet Culture you don't realize just how much you think about food. It's like there's a mental program running that's sucking up all your emotional bandwidth. How much do I eat? Am I eating enough? I shouldn't have eaten that. I really want that. Don't eat carbs. I'm hungry. When's my next meal? Don't eat another slice of pizza. Stop eating these cookies. Cravings. Calories. Protein. Eat less. Gluten. Dairy... ... and the thoughts go on. Of course, this isn't happening all at

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43:42

223. The Dangers of Surface-Level Weight Loss Solutions

Fitness & Sushi ·

2023/11/05

Most people are engaging in surface-level weight loss strategies. As a result, they end up getting stuck in a cycle where the strategy they're using to solve the problem is the very thing creating it in the first place. This is yo-yo dieting, and if you're not careful, you can spend a lifetime with little to show for it. There are good reasons for why we choose these weight loss strategies, but there is a better way. In episode 223 of Fitness & Sushi, Deanna and I explain why these surface-level

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45:41

222. 5 Liberating Changes When You Heal Your...

Fitness & Sushi ·

2023/10/29

Your relationship with your body impacts every aspect of your life. I've spoken to so many people who have shared how a negative perception of their body has affected everything from their eating, to their exercise, to their career, social life, and intimate relationships. We can get so caught up in "protecting" ourselves from criticism and judgment that we forget what a full life experience even feels like. But once you can envision yourself in this new, more empowered identity, it'll reignite your

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45:51

221. 5 Liberating Changes When You Heal Your...

Fitness & Sushi ·

2023/10/22

There are some really cool things that happen when you heal your relationship with food. A single tweak to your perception of food and the meaning you attach to it can create a cascade of positive food experiences. Imagine a world where your eating doesn't have a cloud of guilt or obsession looming over it. I'm talking about freedom. Food is taking up too much of your emotional resources. You shouldn't have to be thinking about what you're going to eat, if you're eating too much or too little, or

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52:26

220. How to Eat Healthy and Exercise When You Have a...

Fitness & Sushi ·

2023/10/15

When I shared my experience having an 8-5 job the last 6 months, I explained how the time and emotional energy commitment to it had burned me to the ground. And I got a lot of feedback from our community about how so many people are feeling the same way. You're grinding day after day and feel like you have little space to do anything else. You're just trying to survive. And you feel like a shell of a human since all your resources are going to take care of other people. But there is a way to have

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47:10

219. Why Dieting is the Best (unwanted) Way to Gain...

Fitness & Sushi ·

2023/10/08

Most people aren't trying to gain weight, yet they're constantly immersed in a mindset and behaviors that all but assure weight gain over the long term. I'm talking about dieting, of course. And when I say dieting, I'm not just talking about following a branded diet. Everyone already knows diets don't work. cue the "it's not a diet, it's a lifestyle" rationalization Dieting, in this case, is more about the purpose behind your eating, and the meaning you've attached to food, your body, and

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55:27

218. 5 Behaviors That Set You Up For Overeating

Fitness & Sushi ·

2023/10/01

Many of us are doing our best to try and eat less so we can achieve our goals. However, most of the strategies people implement have the opposite effect - leading to out of control overeating. The key to achieving your Ideal Body is understanding what is causing you to overeat in the first place. Only then will you be able to get to the root of the problem and address it at its source. In episode 218 of Fitness & Sushi, Deanna and I break down the common causes of our clients' overeating struggles

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46:26

217. How to Break Limiting Beliefs Keeping You From...

Fitness & Sushi ·

2023/09/17

In this episode, you will learn: The process for identifying beliefs that are causing misalignment and self-sabotage What is confirmation bias and how to stop collecting proof of disempowering belief systems How to create new empowering beliefs and actually believe them The common limiting beliefs you need to break to stop self-sabatoge with your health and fitness journey Why Tony will be standing in a field peacefully next week …and much more! So check the episode out. If you like it be sure to

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53:06

D84. Nutrition Strategies For Un-Dieting with Amanda...

Fitness & Sushi ·

2023/09/13

Improving your nutrition can feel impossible and overwhelming if you've been conditioned by diet culture, and are fearful of giving up the foods you love. In today's episode with special guest Amanda Bullat, RD, you will learn: How Amanda went from endurance athlete with a disordered relationship with food, her body, and exercise to an intuitive eating dietician The difference between expansive and contractive nutrition mindsets The specific struggles facing midlife women in their relationship with

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