Mastering Mindfulness Institute with Gina Worful, MS, RD

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 Cris@tlc-transforminglives.com 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

What if you already have all the tools you need within you but just need to find a way to unlock it?  Shamanic practitioner, Virgil Sim shares his journey to healing and using the RAIN method to unlock your inner power. 

You might be struggling with your cravings, food addiction, and self sabotaging cycles. You might be thinking it's all your fault that you don't have enough willpower. But what if a few missing hours of sleep is changing your brain chemistry causing this shift toward weight gain and uncontrollable cravings? We did into what happens when you don't get enough sleep and what you can do to get back in control again.