Lean With Plants

Latest Episodes:

How to calculate your calories and understanding your BMR Feb 22, 2022

Show notes

How many calories are you really burning? If you’ve ever felt confused about where you sit on the ‘bell curve’ of calorie burn and how to determine your base metabolic rate (BMR) then this episode is for you!

There is so much confusion around calorie burn and finding those numbers, but the more important question is how to reduce and stay consistent from your unique starting point... whether that’s low or high!

After taking a deep dive into understanding metabolic rates, overall calorie burn and average calorie numbers you’ll learn the 3 top action steps you need to start losing weight with or without finding an arbitrary number.

Neat explained

https://www.ncbi.nlm.nih.gov/pubmed/12468415

Calorie average requirements

https://www.nap.edu/read/10490/chapter/2?term=average+calorie+requirement#5

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Why consistency is so key for long term fat loss and how to improve it Feb 09, 2022

Show notes

Consistency is paramount for long term success in weight loss and really anything, but it's so hard to develop it!
Most of us rely on motivation and willpower to 'white knuckle' something difficult until we inevitably slip up and then feel like garbage for failing.
Fortunately there is a far better and easier way to become more consistent and we take a deep dive into that in this episode.
You'll learn my 4 step framework for improving consistency which has been proven to work on myself and 100s of others.
Enjoy!
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If you like this episode, please give me a review and a share!

Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!

I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.

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The best foods for fat burning!! Plus a surprising game changer for consistency Jan 25, 2022

Show notes

What are the best weight loss foods? Let me tell you right now, it’s not apple juice and olive oil!!

In this episode we look at the 3 main elements in foods that influence a calorie deficit:

Calorie density Satiety Fibre content

Using these 3 categories you can make any meal awesome for weight loss or at least improve it, and rather than focus on either perfection or giving up all the time, you’ll find the middle ground you can actually sustain.

When it comes to changing habits LONG term, think about what will you be able to do for the rest of your life? Then build on that.

The podcast episode that had a HUGE impact on me this week was with Brene Brown and James Clear 👇

https://brenebrown.com/podcast/atomic-habits-part-1-of-2/

References for the podcast are linked below:

Satiety of different foods:https://pubmed.ncbi.nlm.nih.gov/7498104/

Okinawan diet (nutritionfacts.org)

https://nutritionfacts.org/video/the-okinawa-diet-living-to-100/

Slowing the insulin spike of refined bread with berries

Törrönen R, Kolehmainen M, Sarkkinen E, Poutanen K, Mykkänen H, Niskanen L. Berries reduce postprandial insulin responses to wheat and rye breads in healthy women. J Nutr. 2013;143(4):430–6.

Comparing combustible and metabolizable calories from a high fibre diet.

Wisker E, Feldheim W. Metabolizable energy of diets low or high in dietary fiber from fruits and vegetables when consumed by humans. J Nutr. 1990;120(11):1331–7.

The lentil effect:

Mollard RC, Wong CL, Luhovyy BL, Anderson GH. First and second meal effects of pulses on blood glucose, appetite, and food intake at a later meal. Appl Physiol Nutr Metab. 2011;36(5):634–42.

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If you like this episode, please give me a review and a share!

Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!

I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.

🤙 Find me on:

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3 keys to set yourself up for success in 2022 Jan 18, 2022

Show notes

Resolutions fail and we stay in the same crap behaviour patterns because willpower is limited and motivation comes and goes like a fickle lover.

Fortunately there’s a better way to set yourself up for success and gain momentum through gateway actions and tiny daily habits.

In this episode I’m sharing my goals for 2022 and the 3 key things Im focusing on to improve this year and achieve my goals.

If you’re wanting to learn more about how identity shapes behaviour, check out this episode👇

Who you need to become to get lean

https://podcasts.apple.com/nz/podcast/lean-with-plants/id1502040576?i=1000501589475

A lot of this episode was inspired by James Clear and his book Atomic Habits which I’ve linked below👇

https://jamesclear.com/atomic-habits

📚 Join my FREE Kickstarter Challenge👇⁠⁠⁠
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📚 Get your FREE ebook!

If you like this episode, please give me a review and a share!

Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!

I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

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The most important things I learnt in 2021 Jan 10, 2022

Show notes

2021 was a pretty eventful year, and rather than just make a ton of goals and resolutions for 2022 I think it’s important to sit back and review what did and didn’t work and take the lessons forward!

My biggest lessons in 2021 were:

Own your struggle.

Look back at how far you’ve come and create milestones.

You need to be part of community.

Pause dont quit.

If you want to know more about creating better goals and resolutions check out these episodes 👇

Who you need to become to get lean

https://podcasts.apple.com/nz/podcast/lean-with-plants/id1502040576?i=1000501589475

The right way to set goals in the new year

https://podcasts.apple.com/nz/podcast/the-right-way-to-set-goals-in-the-new-year/id1502040576?i=1000504230120

📚 Join my FREE Kickstarter Challenge👇⁠⁠⁠
⁠https://www.chelseamae.com/kickstarter-about⁠

📚 Get your FREE ebook!

If you like this episode, please give me a review and a share!

Send a screenshot of your review and Insta share (story, post, whatever!!) to info@chelseamae.com and I'll send you my mini-ebook!

I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

Youtube ➔ https://www.youtube.com/ChelseaMae

Subscribe and see you next week.

Everyone struggles with not feeling good enough Jan 03, 2022

Show notes

Everyone struggles with comparison and not feeling good enough. It happens to EVERYONE and what matters most is what you DO with that.
Are you letting comparison derail your progress because it feels way to far off to achieve your goals?
Are you loathing the journey because you can see your own failings so clearly?
There's a better way, and in this podcast we'll talk about how to ditch the comparison, have grace for yourself, and enjoy the journey!!

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I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.
🤙 Find me on:
My Website ➔ https://www.chelseamae.com
Instagram ➔ https://www.instagram.com/chelseamaecullen/
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When you're doing everything right but the scales won't budge Dec 21, 2021

Show notes

It's so incredibly frustrating to be doing everything 'right' without seeing results!!
In this episode, we'll look at how to access whether you are making progress, what to do when you're not, and how to review whether it's working or not!
You're not broken, and there is a way to break the plateau when you follow this process.

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How to use failure to 10x your results Dec 13, 2021

Show notes

Ever felt like a failure because you keep eating the cake you said you wouldn't and failing hard and often?
Yeah? Me too. Turns out failure is normal and you can actually use it to propel you forward.
Listen in to learn how!

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How Nicola lost 50 pounds with metabolic syndrome and reversed her fatty liver disease Nov 29, 2021

Show notes

Listen to how Nicola went from battling metabolic syndrome as a new mum to reversing her fatty liver disease diagnosis and dropping 50 pounds!
Her story is one of hope for anyone struggling with hormonal issues as they try to lose weight and in this episode we talk about the practical and mindset shifts that made the change possible!
You can find Nicola on Instagram here👇
https://www.instagram.com/nicolaonstarch/

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How to avoid holiday weight gain Nov 22, 2021

Show notes

Have you ever gained 10 pounds in the month leading up to Christmas? I have!!
It's so easy to 'give up trying' from November to Christmas and put off losing weight till the new year, but this can undo a lot of your hard work!
In this episode, we'll talk about what goals to set coming into this busy season, how to confidently maintain your progress, and what to choose when eating with family and friends.
There's a mix of practical and mindset tips to navigate the 'most wonderful time of the year' so if you're wanting to navigate the holidays confidently give it a listen!
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I love hearing from you guys! So, PLEASE DM me, email me or send me a message in a bottle so I can hear your thoughts.

🤙 Find me on:

My Website ➔ https://www.chelseamae.com

Instagram ➔ https://www.instagram.com/chelseamaecullen/

Youtube ➔ https://www.youtube.com/ChelseaMae

Subscribe and see you next week.