Back on Phase 1 – Episode 5

It happens. Some of us have to go back on Phase 1 (almost all of us). It’s actually the design of phase 4 to have a trigger weight and pop back into phase 1 to nip the regain. We also know that we often ignore the trigger weight, stop coming in for check ins, and it can happen fast we feel like we are right back where we began. And weight wise it may be the case or even heavier than before. But you are a different person, you have new knowledge, you know you can lose weight, you are in a new present moment. Mind mastery is super important and one of the gifts of the weight loss journey, you are almost forced to review what you are thinking, what you are feeling and fine tune your focus. Listen to the podcast for some insights and musings on being a “returning dieter” and how to do it with more grace and ease.

Side note: After 4 hours of trying to edit some music into the intro I gave up. I am paying $28 US/month for a simple podcasting software that is so not working. I’ve asked for a free year after all the bugs I have found in their system. Stay tuned! For all the behind the scenes, bloopers and bonus content for Patrons check out what Patreon is all about. Click the orange button below. Thank you!

Guided Meditations

Guided Meditation : Before Going to Bed

Going to bed is a time to wind down, let go of the day, and allow your body to relax and rejuvenate. You got done what you got done and the rest will just have to wait. When I had my zen productivity company everyone wanted to be more productive in fewer hours. But what I noticed is what bogged people down was all the thinking about all the things they were not getting done. The focus was on that huge huge huge list of things you will likely never ever have enough time for. They might be getting amazing things done but the focus was always on not getting enough done. And with email now it’s endless.

How does this connect to weight loss? Well you likely did some great stuff today that moved you towards your goal. Perhaps you tried a new veggie, perhaps you ate lunch sitting down or perhaps you took a deep breath before eating. The weight loss journey includes trying new things to have a new relationship to eating, food and your body. For sure there’s some info that can really help, for example eating a fruit is better than having just juice. But here at Mibo Musings we are looking mostly at the non food aspect of weight loss.

Here is a wonderful gift you can give yourself every day before going to bed. Enjoy!

Guided Meditations

Guided Meditation: Upon Waking

Rise and shine. Greet the day and yourself with love and compassion. I know I know sounds romantic and a little too good. But seriously, you are on a weight loss journey and that includes making some lifestyle changes and having a wee bit of time for you first thing in the morning is truly good news for you, your body and the folks around you. My daughter always checks if I’ve done my meditation as she knows I’m way less grumpy. Today at bedtime she said “Mom, you forgot to do meditation this morning but you were happy all day how come?”. It’s true I love to meditate for just 15 minutes every day but it does not always happen.

SIDE NOTE: a meditation guide I follow said life is for living and you only need to meditate 15 minutes a day to quiet the mind and give yourself the benefit of flowing with and tapping into universal energy. So 15 minutes is all I do and I have no goal or ambition to do hours of meditation. For some, long meditations is something they deeply enjoy but I think it’s a barrier for many to start meditating as they think it requires hours every day.

HOT TIP: download this recording and set it as your alarm on your phone.

Let us know below in the comments what you think, as we love the feedback and we use it to give direction to our future recordings.


Do you love food too much? – Episode 4

Most dieters I have met love food and love to eat. Many even think that loving food is a problem and they come in wanting to tame this part of themselves. They want more will power, they want to eat less, they want to not feel so trapped by their love of food. I start with letting them know it’s okay to love food and you can love food and lose weight and keep it off. “But I’m Italian” or “But I’m from Iran!” or “You have no idea my family is Greek” – from what I have seen food is central to all cultures, hence, why so many of us have a lot going on around food.

Most people will nod in full agreement that they have emotional eating going on. But what does that really mean? Emotional eating is a form of disordered eating and is defined as “an increase in food intake in response to negative emotions” and can be considered a maladaptive strategy used to cope with difficult feelings. (thank you wikipedia). Some people use food to alleviate stress, boredom or negative feelings but it does not negatively impact their life. For those that fall in the category of disordered eating, using food to cope is having an undesired impact on their life. If you want to lose weight, feel good and not feel suppressed by food you will likely need to find more peace and flow in your life around your relationship to food. I have found this does not happen over night but it’s a fabulous path to explore new ways to feel good (besides food).

Personally, I had a phase (10 years at least) where I thought nothing could be better than eating chocolate to feel better. And, I would eat chocolate and enjoy it tremendously. Sadly, I also would then feel guilty and mad at myself for eating something that I believe makes me fat. And that is the classic pattern for many of us. We focus in on food to feel better and forget that it’s really not a great solution for the bigger picture. Listen in to the podcast for some more musings on this topic.

And you will hear me reference the Beck Diet Solution book and workbook. Click here to buy it from Amazon. The Beck Diet Solution points out that people with no weight issues do not even think of using food to feel better, it’s simply not a go to for them. Isn’t that interesting?!


Negative Self Talk Discussion with Ideal Protein Coach Gina – Episode 3

Dieters often focus on food and forget to pay attention to what they say to themselves. Negative self talk has a huge impact on your success. A coach can help you identify what you say to yourself and start some new kinder habits. 

Gina has an amazing way with clients. She’s straight, insightful and yet so compassionate and understanding. She knows it’s not easy sometimes but she knows it’s worth it to hang in there and be kind and gentle with oneself.

We briefly mention the Beck book (The Beck Diet Solution by Judith S. Beck). This tool is invaluable. Gift yourself this book and gift yourself the time to read and implement it. Best $25 you will ever spend. Available on Amazon.

This podcast is supported by our patrons at Patreon. Discover our patron only podcasts, blog posts, bloopers and much more fun stuff by heading over to Patreon. 

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Peggy hit rock bottom but is now a shining bright light – Episode 2

Peggy has a long history of dieting. She recalls her mom putting her on a diet at age 8 and then giving her treats a few days later (for doing well). It’s been a roller coaster for Peggy to find peace with her body and food. She has an amazing story, hides nothing. You will be inspired and you will want to follow her journey. I promise to have her back soon on the show.

Thanks for listening. Please post comments, share with others and if you love what we do and want to see more check out how you can support this project on Patreon.

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74 year old Marcia loses 80lbs after a lifetime of dieting – Episode 1

Interview with 74 year old Marcia. Marcia heard about our clinic from her daughter and had to wait for heart issues to be resolved before she could start the program. At age 71 she lost 80lbs on the Ideal Protein protocol, she stopped drinking and started working out at the gym. We explore the world of weight loss, maintenance and some of the struggles she faced. She talks freely about thinking she was free to eat what ever she wanted after phase 1 and how that went :). 

She has an amazing life story, a solid sense of who she is, and some great advice for others. 

This is one of my first interviews. I will interview her again because there is so much more to discover from her and I’m improving my interview skills by the minute. Hang in there with us at Mibo we are just getting started. And having loads of fun as we do it. 

Guided Meditations

Guided Meditation: Before and After Weighing in

Meditation synonyms:
contemplation, thought, thinking, musing, pondering, consideration, reflection, deliberation, rumination, brooding, reverie, concentration.

Nothing too out there or crazy, just a few moments for you. Extra time to focus on you, your goals, your wishes and as you do it feel more relaxed. Not a bad deal. For many clients weighing in on check in day or on your own scale can bring on a world of frenzy from under eating the day before, feeling panic, feeling stress and anxiety. Finding a neutral place with your weight, the number on the scale is super important to the bigger picture of reaching your goal and feeling comfortable in your body. These very short (under 2 minutes) guided meditations are for you to have a few moments to breathe, reflect and stay true to what is really important to you. That is to say not letting the number on the scale determine if you are a good or bad person or if you should have a good or bad day.

From our experience many clients face a dilemma of how to start putting themselves first. How to truly take care of yourself. You don’t need3 hours a day to meditate, you can start with a few minutes here and there and see what happens. Coach Gina from Vital Body (our Ideal Protein Weight Loss and Wellness Clinic) has recorded these with you in mind. They are soothing, gentle and fun. Plug in your head phones into your phone and you can do this when waiting for your check in and right after.

Search meditations on our resource page to find our other recordings for waking up, before going to bed, and for before eating.

Feel free to share, download and enjoy. Let us know what you think. There is a comments section below.

Mibo Musings is made possible with the support from our patrons at Patreon. If you love what we do and want to see more please consider becoming a patron and discover the benefits of being a member (perks, access to bloopers, test run new resources, behind the scenes, recipes and private patron only blog).


Yoga with Adriene

Yoga with Adriene Image.jpg

I know I know everyone is doing yoga. But to my credit in the 1970s my parents were doing yoga, we even had a yoga calendar in the house. No mat, no blocks, no classes, no tights – not sure what they did? Any who, if you want to feel great in your body and feel at ease doing some walking, stretching and moving around then yoga is likely a great idea.

I have taken classes at many studios for the last 20 years and depending on my mood, fitness level and energy different types of yoga and studios have been a fit. I’ve had phases of doing it with simply an audio I found, I have used you tube videos, just music and my own flow. Then I discovered Yoga With Adriene and her mantra is “find what feels good”. How amazing is that? And she really is all about that. Every video I totally feel like I can do what works for me, she gives options, ideas and if you feel pushed it’s a push to find what feels good for you. It’s the only good kind of push in yoga.

She has hours and hours of free videos on you tube. And so far none of her yoga videos have ads during the yoga. She has her dog with her in many videos too. If you love what she does you can explore her membership site that has even more videos (but you can probably go a few years using her free stuff!).

Recommendation: Try one of her 30 day series. They are 15 – 25 minutes daily videos and it’s a great way to start. You could take a 30 day series and make it 60 and do it every 2 days. Do what works for you. This series would be completely fine to do if you are in phase 1. Click Here for her 30 days of yoga on You Tube. Free!

Recommendation : Check out her wind down video for a way to end the day. Pure bliss. Click Here.

Enjoy adding gentle movement into your life and feeling better and better in your body.

PS – if you are not inspired to try yoga that’s fine! listen to your body. maybe your body would prefer a daily walk for now. let it evolve. what you enjoy now may change next year.

namaste – zan

Guided Meditations

Guided Meditation: Before You Eat

You will hear Ideal Protein Coach Gina Miller muse with Zan about mindfulness on the podcast. Gina has a deep connection to mindfulness practices and offers mindfulness classes to young children. She greets each dieter with exactly where they are at and with no judgement. You can come in feeling like crap and walk out thinking all is okay. It’s amazing!

She enjoys creating and offering simple ways to start experimenting with mindfulness for her dieters. “It does not happen overnight. But you will see that repetition of these practices changes you for the better. Makes it easier to have a choice and not be constantly taken over by reactions.” says Gina.

A wee bit goes a long way. Try this wonderful guided moment before you eat. See for yourself how it feels and how overtime it can support your weight loss journey.