Ep 191:    Protein--Your Best Friend for Sustainable Weight Loss

Ep 191:    Protein--Your Best Friend for Sustainable Weight Loss

You felt satisfied after lunch (+2, anyone?) but one hour later, you're making your way to the break room feeling peckish.   One thing can reliably prevent that scenario and we’re diving into it on the latest episode of the Weight Loss for Fertility podcast.   Tune in and discover:   * Why protein is your not-so-secret weapon for staying satisfied for hours (hint: it’s all about the hunger hormones and time in your stomach)   * The surprising differences between animal and plant proteins—and why that matters for both weight loss and fertility   * How to painlessly figure out the right amount of protein for your unique body   Our mission: Fertility-friendly weight loss with maximum nourishment, minimum food noise, and zero overwhelm. Protein helps us do just that, supporting our precious muscles as we prepare for pregnancy and helping us ride that hunger scale like a pro.   Join us for the full episode—there’s plenty more wisdom (and a handy protein chart) waiting for us to dig in together! Links: Click the links below to lose weight now, the Weight Loss for Fertility way: Website -  stephaniefeinmd.com [http://stephaniefeinmd.com]   -  Facebook [https://www.facebook.com/StephanieFeinMD/]   -  Instagram [https://www.instagram.com/stephaniefeinmd/]  -  LinkedIn [https://www.linkedin.com/in/stephaniefeinmd/] Animal-Based Proteins Food  Serving Size  Protein (g) Chicken breast (cooked)  3 oz (85g)  26 Chicken thigh, dark meat (cooked)  3 oz (85g)  22 Turkey breast (cooked)  3 oz (85g)  25 Ground beef 85% lean (cooked)  3 oz (85g)  22 Sirloin steak (cooked)  3 oz (85g)  26 Salmon (cooked)  3 oz (85g)  22 Tuna, canned in water  3 oz (85g)  22 Tilapia (cooked)  3 oz (85g)  21 Shrimp (cooked)  3 oz (85g)  20 Cod (cooked)  3 oz (85g)  19 Eggs (whole)  2 large eggs  12 Egg whites  3 large egg whites  11 Greek yogurt, plain nonfat  3/4 cup (170g)  17 Cottage cheese, lowfat  1/2 cup (113g)  14 Milk, lowfat  1 cup (240ml)  8 Whey protein powder  1 scoop (~30g)  24 Cheddar cheese  1 oz (28g)  7 Mozzarella cheese  1 oz (28g)  6 Plant-Based Proteins Food  Serving Size  Protein (g) Tempeh  3 oz (85g)  16 Tofu, firm  1/2 cup (126g)  10 Edamame (shelled)  1/2 cup (85g)  9 Lentils (cooked)  1/2 cup (99g)  9 Black beans (cooked)  1/2 cup (86g)  8 Chickpeas / garbanzo beans (cooked)  1/2 cup (82g)  7 Kidney beans (cooked)  1/2 cup (89g)  8 Pinto beans (cooked)  1/2 cup (86g)  8 Split peas (cooked)  1/2 cup (98g)  8 Quinoa (cooked)  1 cup (185g)  8 Hemp seeds  3 tbsp (30g)  10 Pumpkin seeds  1 oz (28g)  7 Almonds  1 oz (28g)  6 Pea protein powder  1 scoop (~30g)  21 Soy protein powder  1 scoop (~30g)  25 Nutritional yeast  2 tbsp (16g) 8   Protein Sources Reference Guide Animal-Based and Plant-Based Protein with Serving Sizes Notes: Protein values are approximate and may vary by brand and preparation. Animal-based proteins are generally complete proteins (all 9 essential amino acids). Most plant proteins are incomplete — exceptions: soy/edamame, tempeh, quinoa, hemp seeds. Plant protein bioavailability is generally lower than animal protein. Sources: USDA FoodData Central; Nutrition Data Reference Tables.

Ep 190:    Summer Weight Loss

It’s time for a favorite annual tradition: the summer weight loss episode. Whether you’re headed for fireworks, beach vacations, or just more time outdoors, I want summer to be the season that supports your journey, not derails it. YOUR SNEAK PEAK INTO THE LATEST EPISODE OF THE WEIGHT LOSS FOR FERTILITY PODCAST PLAN AHEAD: YOUR BRAIN’S SUMMER SUNSCREEN Five minutes with your calendar. That’s it. Scout out your summer—where are the travel weeks, what days will be easy wins, and where might you just want to maintain? (Hint: No judgment. This is about strategy, not restriction.) When you have a plan your brain relaxes and food noise eases up.   HARNESS WHAT’S EASIEST IN SUMMER Longer days, warmer temps, and looser schedules invite us out—literally. More hiking, more water, more fun that isn’t about food. With bounty like peaches, nectarines, and (if we’re lucky) cherries, we can savor sweet things straight from nature, and grilling turns simple food into an all-senses delight. Bonus: fewer dishes!   NAVIGATING TRAVEL Travel can test us, but with snacks packed (for planes and road trips alike), you’re covered. Walking cities and busy days? Excellent—movement balances out the extra bites. On the road, veggies are as rare as gold—grab them when you can! And if restaurant portions are huge, split or order small. The hunger scale is always your copilot.   When we focus on engagement—in movement, in friendships, in truly savoring what summer has in store—weight loss feels easy.   Ready for more sunshine and sanity with your weight loss? Go ahead and listen to this week’s episode. Links: Click the links below to lose weight now, the Weight Loss for Fertility way: Website -  stephaniefeinmd.com [http://stephaniefeinmd.com]   -  Facebook [https://www.facebook.com/StephanieFeinMD/]   -  Instagram [https://www.instagram.com/stephaniefeinmd/]  -  LinkedIn [https://www.linkedin.com/in/stephaniefeinmd/]

Ep 189:   Motherhood and Weight Loss

The way we lose weight before pregnancy directly shapes the kind of mother we'll be.   Here's how:   Motherhood Starts with Ourselves * When we gently nurture ourselves—shifting from self-criticism to kindness—we lay the foundation for how we show up as parents. That internal loving “mom voice” we practice while losing weight? It’s the very one our kids will hear once they arrive. When we create a more understanding, compassionate relationship with ourselves, everybody wins.   Judgment Around Food Is Just the Beginning * It’s so easy to label food as “good” or “bad,” sliding right into labeling ourselves the same way. If we treat ourselves critically every time we err—whether it’s Oreos during the two week wait or skipping a walk because bed is just too cozy—we end up stuck. But when we approach those moments with honest curiosity (“Hmm, what’s really going on here?”), we finally get somewhere. The same goes for handling those classic toddler moments (hello, car seat battles!)—patience with ourselves becomes patience with our littles.   The Big Payoff: Kinder Patterns (Just When We Need Them Most) * Changing our default brain pattern from judgment to understanding isn’t just good for weight loss—it’s lifesaving for motherhood. When exhaustion or frustration hits (and it will, especially with toddlers), whatever habits we’ve built for talking to ourselves take center stage. We can’t force kindness for our kids if we haven’t practiced it with ourselves. But when compassion is our go-to, we handle the messiness of real life with more creativity, love, and even fun.   We don’t need to be perfect. But we sure do deserve better than an endless loop of self-shaming. Every gentle, understanding word we give to ourselves right now is setting us—and our future families—up for an easier, more joyful ride.   Give this episode of the Weight Loss for Fertility podcast a listen—it might just change how you see weight loss, motherhood, and yourself 😍 Links:   Click the links below to lose weight now, the Weight Loss for Fertility way: Website -  stephaniefeinmd.com [http://stephaniefeinmd.com]   -  Facebook [https://www.facebook.com/StephanieFeinMD/]   -  Instagram [https://www.instagram.com/stephaniefeinmd/]  -  LinkedIn [https://www.linkedin.com/in/stephaniefeinmd/]

Ep 188:   Satiation & Satiety: Feeling Done Versus Staying Done

Have you ever wondered why some meals leave you full for hours, and others—poof!—have you hunting for snacks again before you’ve finished the dishes?   In the latest episode of the Weight Loss for Fertility podcast, we’re dishing out the skinny (pun intended) on satiation and satiety—the fancy terms for ideas that help us choose the right meal size for our bodies and determine how often we need to eat.   Satiation = Knowing When to Stop: This is what happens during a meal—the gentle “off switch” that tells us we’re satisfied and it’s time to put the fork down. On our hunger scale, this is the magical “+2” point.   Satiety = Comfortable Between Meals: Satiety describes how long you feel content after eating. The time from “+2” to “-2” (when hunger returns) depends on what we put on our plates. Whole foods, protein, and fiber keep us full and fueled longer.   I bet it won't surprise you to know that hormones have something to do with it all-- hunger-inhibiting hormones to be precise (yep, you have them for free, no prescription required!)   It's all in the latest episode of the Weight Loss for Fertility podcast   Links:   Click the links below to lose weight now, the Weight Loss for Fertility way: Website -  stephaniefeinmd.com [http://stephaniefeinmd.com]   -  Facebook [https://www.facebook.com/StephanieFeinMD/]   -  Instagram [https://www.instagram.com/stephaniefeinmd/]  -  LinkedIn [https://www.linkedin.com/in/stephaniefeinmd/]

Ep 187:     Love, Finally: An Enthusiastic Book Recommendation

I’ve been waiting (impatiently) for this book to come out: Love, Finally: Untangling the Knot between Mothers, Daughters and Food by Geneen Roth.   The moment it did, I devoured it—no portion control needed! And I can't wait to tell you all about it.   Here’s what had me hollering “YES!” and scribbling notes furiously:   * Intuitive eating can only truly work if we have a healed relationship with our body. Otherwise, it’s like letting a toddler loose in a candy store and calling it “listening to your inner wisdom.” Healing first.   * Six steps to healing Geneen walks us through a process that’s like a loving detective mission into our emotional history, uncovering the childhood conclusions that drive our grown-up food fights.   * Nuanced forgiveness. The most impactful step is gently, bravely forgiving that sweet, young version of us who thought, even for a moment, that being ignored or criticized meant we were unlovable. That’s the real freedom.   When we untie these old knots, we have greater access to calm, compassion, connection—making raiding the pantry for potato chips at 9pm a thing of the past. Our bodies stop being the battleground, and start being the beloved homes they deserve to be.   So if you’re tired of that same old judgment loop every time you open the fridge, and you’re ready to swap drama for clarity and love, get this book. And—if you’d like a steady hand guiding you through your own untangling—come find me. That’s what I’m here for. Links:   Click the links below to lose weight now, the Weight Loss for Fertility way: Website -  stephaniefeinmd.com [http://stephaniefeinmd.com]   -  Facebook [https://www.facebook.com/StephanieFeinMD/]   -  Instagram [https://www.instagram.com/stephaniefeinmd/]  -  LinkedIn [https://www.linkedin.com/in/stephaniefeinmd/]