Stop Saying “I ate so bad” or “I ate good” if You Want to Lose Weight - Episode 126

Cannabis for Sleep: THC vs CBD vs CBN… which one you actually need! Episode 128

If you’re lying awake until 1am, or falling asleep fine only to snap awake at 2:30 or 3am with your brain refusing to shut off, this episode is for you. In this episode I explain why fixing your sleep is the single biggest lever for your cravings, your workouts, and your mood, and how to use cannabis strategically depending on which sleep problem you actually have. In this episode: • Why poor sleep is one of the top reasons clients skip workouts — and where 3pm sugar cravings really come from • The key difference between THC (helps you fall asleep) and CBD (helps you stay asleep) • Why your specific sleep problem (trouble falling asleep vs. waking up mid-night) determines which cannabinoid you need • What “full spectrum” means and why it matters for sleep products • How to read THC:CBD ratios on labels (e.g., 2:1) to pick the right product for your specific issue • The risk of too much THC (anxiety, opposite effect) vs. why you don’t need to fear more CBD • What CBN is, where it comes from, and why sleep products increasingly include it • Why the same product can work differently for you than it does for a friend or family member Connect with Beth 📧 beth@cannafitnessnutrition.com 📱 Instagram: @beth_cannafitnessnutrition

You Can Stop Feeling Guilty About Using Cannabis -Episode 127

Feel guilty about how much cannabis you use? Learn how your endocannabinoid system uses cannabis, and how to tell the difference between your ideal dose and too much. Cannabis guilt usually comes from two places: decades of prohibition-era stigma (hello, DARE) and a simple lack of education about how cannabis actually works in the body. In this episode, I break down the endocannabinoid system (ECS) — your body’s own internal regulation network — and explains why cannabis functions less like an illicit substance and more like a supplement for a system you’re likely already deficient in. Key Takeaways • The ECS is a regulation system that governs appetite, digestion, mood, sleep, and stress response • Your body makes its own cannabinoids (2-AG and anandamide) — cannabis supplements a system that already exists, it doesn’t introduce something foreign • “Endocannabinoid tone” refers to how much of these natural cannabinoids your body produces; low tone can show up as anxiety, poor sleep, low mood, or high stress • Chronic dieting and chronic stress can run down your endocannabinoid tone, which is one reason cannabis can feel especially helpful if you have a restrict-diet history • Every person has a minimum effective dose (a “Goldilocks dose”) — too little won’t manage your symptom, too much can bring the symptom back • You’re the only person who can identify where that dose is for your body • A tolerance break as short as 24 hours can help reset your system Connect with Me! 📧 beth@cannafitnessnutrition.com 📱 Instagram: @beth_cannafitnessnutrition

Stop Saying “I ate so bad” or “I ate good” if You Want to Lose Weight - Episode 126

I break down why labeling my eating as “good” or “bad” used to keep me stuck in the binge-restrict cycle — and why it does the same thing to my clients. I walk through a simple, judgment-free exercise I use to help people finally understand what their bodies actually need. What You’ll Learn: • Why I see clients get stuck on a hamster wheel of moral food judgment • The real cause of weight gain I see over and over: it’s not “bad” foods, it’s eating past fullness • Why 8 out of 10 times when someone tells me they “ate bad,” it started with under-fueling earlier in the day • The 48-hour, no-judgment-words exercise I have clients try • How I coach people to find their “80% full” stopping point instead of chasing food rules Who This Is For: Women who feel stuck cycling between “being good” and “being bad” with food, and who want a strategy-based approach instead of more rules. Connect with Me: 📧 Email: beth@cannafitnessnutrition.com 📷 Instagram: @beth_cannafitnessnutrition 🌐 Website: cannafitnessnutrition.com FAQ Why do I keep binge eating after I “eat clean” all day? In my experience, this happens because you’re under-fueling earlier in the day. When you restrict food or skip meals, your body craves more and you’re more likely to overeat later — it’s not a willpower problem, it’s a fueling problem. Can I gain weight from eating “healthy” food like salad? Yes. I tell my clients that what causes weight gain is eating past fullness, regardless of what the food is. You could gain weight eating a giant salad if you eat it past the point of satisfaction. What does it mean to stop at 80% fullness? It’s the stopping point I coach clients toward — satisfied, not stuffed. It takes practice, but you get several chances a day to work on it. How do I stop attaching “good” or “bad” to my eating? I have clients describe what they ate over 48 hours using zero judgment words — just facts. No “good,” no “bad,” just what happened and how it felt. It retrains your nervous system to stop keeping score.

Eating Too Fast Is Sabotaging Your Weight Loss — Here’s My Fix Episode 125

I explain why eating too fast — not “bad” food choices — is the real reason so many of my clients overeat and struggle to lose weight. I share four techniques I use to slow down meals, reconnect with fullness cues, and clear up how cannabis actually affects hunger and the mind-body connection. What You’ll Learn: • Why I see eating fast as one of the biggest blockers to weight loss • The “Put Your Fork Down” technique I use to naturally pace meals • The Flavor Game I play to taste more and eat less • My “First Four Bites” rule for catching diminishing returns early • The Halfway Pause I use to check in on real fullness • Why I tell clients cannabis doesn’t cause binge eating — and how I help them tell true hunger from the munchies Who This Is For: Anyone who eats quickly, feels stuffed after meals, or wants to understand how cannabis actually affects appetite and body awareness. Connect with Me: 📧 Email: beth@cannafitnessnutrition.com 📷 Instagram: @beth_cannafitnessnutrition 🌐 Website: cannafitnessnutrition.com FAQ Does cannabis cause binge eating? No — in my experience, cannabis doesn’t cause binge eating. It actually slows you down and can make you more aware of your body, which supports the mind-body connection rather than working against it. How do I know if I’m actually hungry or just have the munchies? I tell clients to close their eyes and feel their digestive system. An empty, grumbling stomach means real hunger. Feeling nothing usually means you’re already satisfied — even if cannabis sparked the urge to eat. Why am I overeating even when I’m eating “healthy”? I see this constantly — it’s usually about speed, not food choice. Eating too fast doesn’t give your brain and body time to register that you’re satisfied, so you keep going past fullness. What’s a simple way to slow down while eating? My favorite is the Halfway Pause: stop midway through your meal, take a breath, and check in on how your stomach feels before deciding whether to keep eating.

You Keep Falling Off Your Fitness Routine Because You’re Trying to Be Perfect - Episode 124

If you’ve ever broken a workout streak and just stopped completely, I want you to know the problem isn’t you — it’s the all-or-nothing plan you were following. I’m breaking down why perfection-based programs like 75 Hard set people up to quit, and what to do instead so one off day never turns into three months off track. Episode Highlights • The exercise mistake my client was making — chasing a perfect daily streak instead of a sustainable one • Why life always gets in the way eventually (rain, illness, work, your kids’ schedule) and why that’s not a failure, it’s just life • Why programs built on consecutive perfect days, like 75 Hard, set you up to quit the moment you break the streak • The real math: a 14-day perfect streak followed by a 3-month quit gets you way less progress than staying consistent at 80% • Why walking 365 days a year won’t make you more fit than walking 260 days — more isn’t always more • The mindset shift from “I fell off” to “this is just a human moment” • How to build a plan you’ll actually stick with (hint: a 10-minute walk you’ll keep doing beats a 30-minute one you’ll abandon) Contact Me 📧 Email: beth@cannafitnessnutrition.com 📱 Instagram: @beth_cannafitnessnutrition