We made it! 

A year of self-love superpower mantras! 

I’m excited to share that I’ve put the whole year of self-love mantras into a 12 month journal! 

Available soon!  Just email me if you would like one to gift to someone you radically love!

Let’s wrap this year up with radical self-love superpower!

Here are your December mantras:

• 12/1: Choosing food that serves my body is a gift I give to myself.
• 12/2: I am blessed to have the friends I have.
• 12/3: Picking out gifts isn’t about the gift.
• 12/4: I love thinking about the person when I pick out a gift.
• 12/5: Self-love is created over time.
• 12/6: I commit to showing up with self-love even when I hear my inner critic.
• 12/7: Self-love spills over to the people I care about.
• 12/8: I finally learned that self-love is demonstrated by actions.
• 12/9: A big part of self-love is creating boundaries.12/10: I listen to myself and it feels good to say no sometimes.
• 12/11: Beautiful food is a part of our holiday traditions.
• 12/12: Self-love is about connecting with myself and others.
• 12/13: When I feel self-love I show up as my authentic self.
• 12/14: A part of self-love is being okay with not being everyone’s cup of tea.
• 12/15: I show myself self-love when I carve out some alone time during the holidays.
• 12/16: Self-love is taking a break for myself during the holiday season.
• 12/17: Self-love is not having a checklist of expectations for myself.
• 12/18: Self-love is being in the present moment.
• 12/19: When the holidays don’t go exactly as I planned, I have grace for myself.
• 12/20: Self-love is staying out of perfectionism.
• 12/21: Self-love is a gift I intentionally give myself every day.
• 12/22: Self-love is knowing I am always enough.
• 12/23: When I recognize I’m in overfunction mode, self-love tells me to take a pause.
• 12/24: Being present despite the hustle and bustle of the holidays is self-love.
• 12/25: Today I celebrate the gifts of my life.
• 12/26: Self-love tells me to take a rest when I need to.
• 12/27: Taking some time to get outside and enjoy nature is self-love.
• 12/28: Today feels like a good day to catch up with myself.
• 12/29: I’m reflecting on all the ways I’ve shown up with self-love this year.
• 12/30: Self-love is my superpower!
• 12/31: I am launching into the New Year with radical self-love!

Cheers,

Dr. Karla

November is for Cultivating Daily Gratitude

If someone asks you if you are a grateful person, you will likely say, “Of course.” 

But, do you have a daily gratitude practice? One where you show up with gratitude for even the smallest of things? 

Most of the time we don’t look up in life. We spend our days looking down, grinding out external achievements with the promise that at the finish line we will feel a certain way about ourselves or avoid feeling a certain way.  

We’re taught that what are perceived as negative emotions, just your everyday human brand of emotions need to be submerged like a beach ball underwater. It’s draining and keeps us depleted of the energy we need to show up as our true selves in life. 

Do you believe it’s possible to create a more joyous life on purpose? 

Dr. Brene’ Brown’s research on joy and gratitude is life-changing. She found that actively practicing gratitude creates a more joyous life. 

How do you cultivate gratitude in your life with daily intentional habit practice? 

As I’m writing this, I’m grateful to look out my dining room window onto a view of my glorious white pine tree. My dog, Violet, is quiet for now and is sitting right next to me on the rug as I type. She follows me everywhere I go.  Though her bark and separation anxiety is annoying a lot of the time, I’m grateful there is a being in this world who is still interested in hanging out with me during all the moments of my life, no matter how mundane. I’m grateful for the delicious food I just ate for lunch.

What are three things you are grateful for? Be specific and in the moment. Write them down. 

Try my November Daily Gratitude Practice mantras to create a more joyful life: 

• 11/1- My life is full of amazing moments.
• 11/2- I love to pause during the day and just breathe in the goodness.
• 11/3- I feel so blessed to get outside and enjoy the sun. 
• 11/4- I can get out of a funk by saying three things I’m grateful for.
• 11/5- I am amazed at how focusing on the goodness in others gives me peace.
• 11/6- Sweating the small stuff makes life harder than it needs to be.
• 11/7- I can’t control the weather, but I can control how I will show up during the storms.
• 11/8- I am grateful I don’t depend on others to make me happy.
• 11/9- I’m grateful for true friends.
• 11/10- I am grateful for learning self-kindness is the key to my health goals. 
• 11/11- I’m grateful for food that satisfies my hunger.
• 11/12- I am grateful to let go of beliefs that don’t serve me.
• 11/13- I’m grateful that I committed to show up for myself.
• 11/14- I am blessed to have self-trust that I will have my own back. 
• 11/15- I’m grateful to be done with listening to negative self-talk.
• 11/16- I am grateful for the time I have with those I love.
• 11/17- I am filled with gratitude when I think of my family and friends.
• 11/18- All the little things in life I find meaningful.
• 11/19- I am grateful for creating self-awareness.
• 11/20- I am finally showing up with self-worth and gratitude. 
• 11/21- I am grateful for my body.
• 11/22- I feel gratitude for all my body does for me.
• 11/23- I am grateful when I choose to move my body doing what I enjoy.
• 11/24- I feel grateful for my family’s food traditions.
• 11/25- I feel grateful for the variety of foods I eat.
• 11/26- I wake up feeling grateful for a good night’s sleep.
• 11/27- Taking time for myself to get centered always makes me feel grateful.
• 11/28- When I feel stressed out I am grateful for mindfulness.
• 11/29- When I say no to something I don’t want or have time to do, I am grateful. 
• 11/30- I am most grateful for ____________. 

If you want to connect with me to cultivate healthy habits and self-confidence for your teen, then go to drkarlamd.com and join me for a 30 minute 1:1 coaching session! 

Stay tuned for December Self-Love is the Gift that Keeps on Giving! 

Gratefully,
Dr. Karla

Obesity is hormonal. Don’t be a Diet Culture Zombie!!!

TikTok testimonial from one of my followers (adult) who I coach on my TikTok lives:

“I have great news!! A1C was 6.1 in March.  Made changes to diet and did Intermittent fasting.  Lost 30 lbs and as of June A1C is 5.5. Smiley face emoji! Thank you!”

Her labs show a reversal of pre-diabetes.  She said I was the one who connected her to a new way of thinking by introducing her to “The Obesity Code” and coached her to make changes and show up as a curious compassionate scientist for her health.  Her doctor told her to diet and exercise and that’s it. So, the same old eat less and move more. She didn’t let that get in her way. She went to her doc, got her labs drawn, did some research on her own, and showed up for my TikTok coaching and videos. 

My Own Weight Loss Journey

My own weight loss journey started five years ago. It was very shocking for someone like me, who’s been a pediatrician working to address the childhood obesity epidemic for nearly two decades, to learn that the old calories in minus calories out is too simplistic and leaves out the role of hormones.  

It made total sense after I learned about it and because that’s what I was seeing in my pediatric weight management clinic. Insulin Resistance and what are called comorbidities, like type 2 diabetes and metabolic syndrome. The number of children and teens with NAFLD (non-alcoholic fatty liver disease), which I call the silent epidemic, was and is, worse after the pandemic, truly frightening! 

I love disrupting the status quo.  How about you? 

I also loved getting chocolate when I was a young one, trick or treating. Anything chocolate, except for Mars Bar or Almond Joy. Yuck! In my neighborhood growing up, we always knew which houses handed out full size Snickers and which ones gave out apples or dimes.  Steer clear of those buzzkills, for sure. That’s enough about candy, candy, candy. My mouth is watering. 

Stay Out of the Scarcity Mindset

By the way, stay out of restriction and scarcity when it comes to Halloween candy.  Don’t think, “This is the only time I get to eat candy.” 

Pace yourself, people! I know. I know. I get it. You’re going for all the m&m’s first. Which color is your favorite? Brown, for sure, for me. Those taste the most like chocolate.  Did you get that I love chocolate?

Let’s switch gears, like completely. 

October is all about metabolic health! I’m launching IME Health and disrupting the status quo that is not working, is unhelpful and seriously unfun. My only point with my Obesity is hormonal mantras is to get you thinking in a different way about unfun and unfunny zombie diet culture. 

Sure, I get my share of TikTok trolls, but I also get my share of metabolic health coaching wins. 

Let’s start getting you some results too.

October 2022 Mantras: Obesity Is Hormonal

So, let’s dress up as nerdy scientists this Halloween and dive right into my October mantras: 

Obesity is hormonal and not simply caloric.  What does that even mean? 

You’re probably thinking, “It’s the month of candy, candy, candy, so give me a break!” 

What does it mean when I say that obesity is hormonal?

The 4 Major Hormones Associated with Weight Gain or Loss

I’m talking four major hormones: Insulin, Cortisol, Leptin and Ghrelin

The way our society is so stuck in the Energy Imbalance Model of Obesity, or weight is only a result of overeating and lack of physical activity and both of those are blamed on lack of willpower.  Makes me almost puke like I did after eating too much Halloween candy one year.  JK. 

It’s just not scientifically true that weight gain is simply due to total calories eaten minus calories burned with exercise! I’m not saying what we eat and how much we move aren’t important, it’s just that this model doesn’t include the most important part of a human that controls our hunger, appetite, and energy expenditure- the BRAIN! Think about it! 

Our ultra-processed food system (yes, that includes Halloween candy but don’t get your undies in a double bubble wad) along with a bag full of bad diet culture advice has created an epidemic of Insulin Resistance and diseases like pre-diabetes, type 2 diabetes, PCOS, and fatty liver disease. 

I know it’s not as fun as eating loads of candy, but let’s try my October ghostly mantras out: 

• 10/1 Insulin is a hormone that keeps my blood sugar stable. 
• 10/2 Cortisol is a stress hormone that helps me focus, stay awake and helps me when I’m stressed. 
• 10/3  Leptin is a hormone that lets me know when I feel full and satisfied.
• 10/4 Ghrelin is a powerful hunger hormone that lets me know when I need to eat. 
• 10/5 Obesity is hormonal. It’s not just simple calories in minus calories out. 
• 10/6  It’s okay to challenge societal beliefs that are clearly not helpful.
• 10/7  Diet thinking restricts me and my health goals.
• 10/8  My body is always working. 
• 10/9  My body is not a machine.
• 10/10 Not all calories are created equal or are used the same in my body.
• 10/11 A balance of real food is good for my health.
• 10/12 I don’t control my body with willpower.
• 10/13 I don’t cause weight gain or health issues. 
• 10/14 There are many causes for weight gain.
• 10/15 I’m kind to myself and stay out of self-judgment.
• 10/16 Insulin Resistance is a way the body adapts to sugar intake.
• 10/17 My body is able to adapt and change.
• 10/18 My body and brain work together. 
• 10/19 I understand when I don’t sleep well, I go to food for energy the next day. 
• 10/20 Sugary foods create dopamine zings in my brain. 
• 10/21 Stress creates cortisol release and cortisol raises my blood sugar.
• 10/22  My body wasn’t meant to be stressed all the time. 
• 10/23 Better sleep is one of the most important ways I can improve my health. 
• 10/24  Circadian rhythm is my body and brain’s natural sleep and wake cycle. 
• 10/25 All health behaviors are equally important. 
• 10/26 Sometimes I have a hard time knowing when I feel full and that’s okay.
• 10/27 I’m a curious and compassionate scientist for my health.
• 10/28 Every body is totally different.
• 10/29 I focus on all of my health, not my body size.
• 10/30 I don’t have scarcity thinking when it comes to sugary treats. 
• 10/31 Boo! It’s okay to eat candy. Just choose my favorite and make it a true treat. 

Have a fun Halloween however you do or don’t celebrate!

Self-love superpower,
Dr. Karla