Phoenix: Live Love Laugh

A transformative experience that redefined my relationship with health and wellness

Embarking on a weight loss journey can often feel daunting, filled with uncertainties and fleeting promises of quick fixes. But my experience with the Better Weight Coaching and Academy: 8 Weeks to Sustainable Weight Loss proved that a thoughtful, structured, and holistic approach can lead to meaningful and sustainable change. This program not only reshaped my understanding of weight loss but also empowered me with the tools to maintain a healthier lifestyle long after the program ended.

Day 1: Understanding Weight Gain and The Daily Basics

The first week was all about establishing a solid foundation. During our initial session, we delved into the science behind weight management and the importance of a sustainable approach. The coaches emphasized that weight loss isn’t just about shedding pounds; it’s about cultivating habits that align with long-term health goals. We were encouraged to reflect on our personal motivations and define our “why” — the driving reason behind our desire for change. This introspection set the tone for the weeks ahead, grounding our efforts in purpose and clarity.

The Daily Basics Recap

1. Nutrition: Hypernourish with whole, unprocessed foods. Fruits and vegetables in abundance, a portion of lean protein and whole grains, and a garnish of whole food fats. Avoid or eliminate inflammatory and processed foods like white flour, fried foods, seed oils, and white sugar.
2. Exercise: Movement > exercise: Aim for 10k steps a day.
3. Hydration: 1/2 your body weight in oz of water every day.
4. Rest/Sleep: 8-9 hours of sleep.
5. Stress Management: Gratitude, prayer, breath work, grounding.

Day 2: All About Calories and Hormones + Weight Loss

Week two focused on nutrition, a cornerstone of the program. We explored the principles of balanced eating, learning to move away from restrictive diets and instead embrace nourishing foods that fuel our bodies. The coaches introduced practical tools, such as meal planning and mindful eating techniques. I was surprised at how easy it became to identify nutrient-rich options and incorporate them into daily life. The emphasis wasn’t on perfection but progress — small, consistent changes that could be sustained.

All About Calories

• Not all calories are created equal.
• It matters more which calories are absorbed than the overall calories consumed.
• Fast-absorb calories: Fats, simple sugars (white flour, white sugar in all its forms), liquid calories.
• Slow-absorb calories: Whole foods with fiber and protein sources.
• Aim for a calorie framework within ~100 cal of your BMR.
• Prioritize 90% of our calories from whole food, high fiber sources.
• Focus on addition more than subtraction.

Intro to Hormones

• Insulin, leptin, and thyroid hormones help to regulate fat storage, appetite, and metabolism.
• Inflammation is at the root of all hormone resistance types.
• High-fat diets and ultra-processed foods are the two biggest sources of inflammation.
• Dietary fats should come from whole food sources (avocados, olives, nuts, and seeds) as far as possible.
• Aim for an abundance of fruits and vegetables at every meal with a plant-based protein source (tofu, legumes, tempeh, seitan) as often as possible along with a 100% whole grain carbohydrate.
• Decrease stressors to the body (poor sleep, environmental toxins, mental and emotional stress, etc.) to help create a healing environment for hormonal balance.

Day 3: Thyroid Part 2 + Mindset Matters

Physical activity took center stage in week three, but it wasn’t the traditional “no pain, no gain” narrative. Instead, we learned to view exercise as a celebration of what our bodies can do, not merely a means to an end. From walking routines to strength training, the coaches presented a variety of options tailored to individual preferences and fitness levels. I discovered that movement could be enjoyable, and this shift in perspective made committing to regular activity far more achievable.

Day 4: A Plant-Focused Approach

By the fourth week, we began to tackle the mental and emotional obstacles that often hinder weight loss. Self-doubt, fear of failure, and ingrained patterns were addressed in a safe and supportive environment. The program incorporated mindfulness practices and cognitive-behavioral techniques that helped us reframe negative thought patterns. We were also encouraged to celebrate our progress, however small, reinforcing a sense of achievement and staying motivated.

Day 5: Exercise and Food Mindset

Halfway through the program, resilience became the focus. The coaches equipped us with strategies to navigate setbacks and challenges, emphasizing that plateaus and missteps are natural parts of the journey. They shared techniques for bouncing back, such as self-compassion and goal adjustment, which were invaluable in maintaining momentum. I learned to view obstacles not as failures but as opportunities for growth. It’s about habits, not goals. When you are exercising only to lose weight, you will stop when that number shows up on the scale. When that happens, your risk for disease and recurrence of obesity goes up drastically. Sustainability requires consistent long-term habits.

Why Exercise?

• Brain Health
• Reduces risk for disease
• Improves lung/heart fitness
• Longevity — Blue zones

Day 6: Meal Timing + Cortisol and Stress + Helpful Supplements

One of the standout aspects of Better Weight Coaching and Academy was its emphasis on community. Week six highlighted the power of connection, as we shared our experiences and supported one another. This collective encouragement created a sense of camaraderie and accountability that made the journey feel less isolating. The coaches also brought in guest speakers who shared inspiring stories and insights, further enriching our learning experience.

Day 7: Sustaining the Change

As the program neared its end, the focus shifted to sustainability. We reviewed the habits and strategies we had cultivated over the past six weeks, identifying ways to integrate them seamlessly into our daily lives. The coaches introduced long-term planning techniques to help us anticipate and address future challenges. This proactive approach made the idea of maintaining weight loss feel realistic and attainable.

Day 8: Celebrating Success

The final week was both reflective and celebratory. We revisited our initial goals and marveled at the progress we had made, not just in terms of weight loss but in overall lifestyle improvement. The program culminated in a heartfelt session of gratitude and encouragement, reminding us of our capabilities and resilience. As a parting gift, we were provided with a personalized roadmap to continue our journey independently.

Key Takeaways

Reflecting on my experience with Better Weight Coaching and Academy, several lessons stand out:

• Sustainability Matters: Quick fixes may provide short-term satisfaction, but true transformation takes time and a consistent, holistic approach.
• Mindset is Key: Changing how I thought about weight loss—from focusing on numbers to focusing on habits—was the real game-changer.
• Community Support: Having a group of like-minded individuals who supported me and held me accountable made the journey feel achievable and enjoyable.
• Small Steps Lead to Big Results: Incremental changes build the foundation for success and are less overwhelming.

In Conclusion

The Better Weight Coaching and Academy: 8 Weeks to Sustainable Weight Loss program was more than a weight loss initiative; it was a transformative experience that deepened my understanding of health, resilience, and self-compassion. The lessons I learned continue to shape my daily choices, and the tools provided have become integral to my lifestyle. For anyone seeking a meaningful and sustainable approach to weight management, I wholeheartedly recommend this program. The journey is not just about reaching a destination but embracing a new way of living — one that celebrates progress, persistence, and potential.g a destination but embracing a new way of living — one that celebrates progress, persistence, and potential.