058 Ella is Building Lean Habits – with Georgie Fear

Georgie Fear Pt 2

This is PART TWO of Episode 053 with Georgie Fear 

You’ll want to start with episode 053 – my original interview with Georgie – if you haven’t heard it already, and then listen in here on my personal coaching call with Georgie. In this call, I’m still working on Habit #1 and 2, and I’m still struggling!

Lean Habit #1 – Eat 3-4 meals a day (without snacking)

Lean Habit #2 – Master Your Hunger

Lean Habit #3 – Eat Just Enough

Lean Habit #4 – Eat Mostly Whole Foods

**Exclusive Offer for On Air with Ella Listeners ONLY**

I have had a bunch of you ask me about nutritional coaching, and Georgie and I were chatting about how to help you. I asked Georgie and her partner – and hubby – Roland to come up with something amazing, and they delivered. Exclusively for Ella listeners, Georgie is offering a huge discount for the first month of group Small Group Nutrition Coaching, starting January 4th, 2016.  I know many of you want to make 2016 your healthiest year ever, and I think Georgie can help. If you’re wondering, this is not an advertisement – I’m not being paid for this referral – I just want to help those of you who are asking for it.
Georgie’s offering your first month for $17. Yep, $17. The real price is $127, so that’s a $110 discount (86% off). There’s no obligation to continue, so you can road test the program and see if it works for you. Here’s the link to the exclusive offer: http://askgeorgie.com/EllaExclusive/, and here’s an overview if you want more details about the program itself.
Let me know if you do sign up – I am interested. 


Listener Feedback

Emily S. wrote me after episode 053, and had this to say:

I was SO excited to see that you brought on Georgie! I’m in the mental health profession (therapist in training) in addition to being a personal trainer, and I’ve found that peeling back the layers of the process of how to attain good health–i.e., focusing on habits rather than outcomes–has been refreshing both for myself and my clients. 
Georgie was my coach 4 years ago, and when I started working with her I was working out 1-2 hrs per day plus trying to eat 5-6 meals per day…but bingeing at least a couple times a week. (I’d joke that I was a very healthy eater…except when I binged. ;). Georgie blew my mind when she advised me to eat THREE meals per day and cut down my exercise time to about 30 min per day. I’ve been doing those habits ever since (exercise sometimes goes up to an hour, but NEVER more). The immediate result (the thing that blew my mind) was that my hunger and eating were much more controllable. I found myself getting giddy about being able to actually feel full after a meal, and I realized how much I hated eating like a bird all throughout the day. I also loved feeling true hunger, not the semi-ravenous or ravenous state I walked around in all the time (which eventually triggered my binges). Another great result was that I lost my baby weight (20 lbs), which I had been trying to punish myself into losing for 4 years.
I’m also applying “habit” principles in my effort to completely abolish my binge behavior. Several months ago I was bingeing about once a month, always after an emotional or exhausting experience. So I’ve been working on tuning into my body, my feelings, noticing the binge urge, then recognizing it a nothing more than “brain junk” that I don’t have to act on, and choosing to nurture myself in other ways. 
Anyway, thanks!! I appreciate the work you do. I’ve listened to MANY health/fitness podcasts over the years, and yours is the only one that’s still on my playlist–most of them get too set on their own way of doing things/seeing things that I start to feel like I need to conform–and then I realize that I’m not broken!!  – Emily M.

So, I do hope that this is helpful, and maybe meeting some of you where you are right now.

Here’s the link again: Ella Exclusive 

xxoo Ella

Georgie Fear

Georgie Fear

About Georgie Fear

Georgie Fear is a registered dietitian and board certified sports nutrition specialist. An expert in appetite regulation and habit-based nutrition, Georgie has been coaching clients for 10 years to adopt healthy thoughts and behaviors around food that become automatic. Tune in to hear how I am beginning Georgie’s Lean Habits protocol.  And, if you want to follow along, you can grab her book: Lean Habits For Lifelong Weight Loss: Mastering 4 Core Eating Behaviors to Stay Slim Forever


PS – are you on my Inner Circle mailing list yet?




  1. Emily

    Great podcast! It’s helpful to hear the process behind habit-goal-setting–breaking down goals into small, attainable actions. I’ve worked with Georgie and have made lasting life changes as a result. A couple hacks that have helped me along the way: To go from the habit of mini-meals to 3 meals a day, I make sure I’m getting well-fed at each meal. That means eating more than just a power bar or protein shake at mealtime. I’ll combine 2 “mini meals” to make a meal that will leave me satisfied. The other hack, which is a mental one, helps overcome the urge to eat or nibble when I’m not really hungry (WARNING, this one is slightly vulgar): I interrupt the pattern of compulsive nibbling by associating that nibble or food I want to graze on (i.e., any food that I might be tempted to eat OUTSIDE my meal time)–with crap. Literally. I imagine that my dog has crapped on the food, and that stops me as I’m putting that little almond or chocolate chip in my mouth with something revolting and disgusting. And then I think, “I don’t eat crap!” and put down the would-be-nibble. It sounds gross, but after a few times of visualizing the nibble food as crap, I just bypass this step and go right from “about to eat the nibble” to “Oh yea, I don’t eat crap”. This mental reframe has been effective for me because it replaces the mental-justification-noise (“It’s just one little bite”, “I’m really hungry so I’ll just snack a little while I prepare my meal”), with a powerful motivation to live my life more in alignment with my values (in this case, living mindfully & honoring my body by cultivating a positive, guilt-free, relationship w/food).

  2. Colette

    I have slowly made changes to clean up my nutrition over the past year or so.
    -I eat a big salad for lunch with a lean protein, like chicken
    -I use portion control containers ( bento style lunch containers) to pack food.
    -I drink almond or cashew milk instead of cows milk
    -I eat sprouted grain bread instead of regular whole wheat.
    -I eat whole fruit/veggies or portioned nuts for snacks instead of a box of wheat thins!
    -I make chicken salad with avocado instead of mayo! Can’t believe I avoided avocado for a good many years! Didn’t know what I was missing!
    -I infuse my water with lemon and drink 24 oz each way on my commute to work.
    Healthy changes need to be adopted slowly and maintained, but every little change adds up and before long, you have created a lifestyle that honors your body and promotes health and wellness! There is always a way to improve and do things better! That is why I love listening to this podcast and learning from others! Thank you!

    • Admin

      Colette, this is amazing! Thank you for sharing. SOOOOO true that everything starts with a single baby step…and they build up to MILES. You are inspiring! xxoo