Podcast Summary: The JOY Broadcast with Ali Mortimer

Episode: Eating with JOY & 'Tiff's top tips' is back!
Date: September 21, 2025
Host: Ali Mortimer (The JOY Coach)
Guest: Tiff (long-time friend and collaborator from Heal Yourself Happy)

Overview

This episode of The JOY Broadcast is dedicated to reclaiming joy and health in eating, especially for those feeling left behind by the popular weight-loss drug trend (referencing discussions around Manjaro/GLP-1 agonists). Ali and her guest, Tiff, revisit their holistic approach to health developed during lockdown—emphasizing mental shifts, sustainable habits, and simple, joyful changes over restriction and quick fixes. The episode is full of practical advice, supportive banter, and a celebration of food as a source of wellbeing and connection.

Key Discussion Points & Insights

1. The Origin Story and Theme (00:49 – 03:27)

• Ali introduces Tiff as her dear friend and former partner from "Heal Yourself Happy", highlighting their mission during Covid to boost immunity and wellbeing.
• Their holistic philosophy: “You and I have this real holistic approach… any kind of health matters all starts with a mental decision and the belief that you can do it.” (Ali, 02:09)

2. On Weight-Loss Drugs and Loss of Joy (03:27 – 08:33)

• Financial barriers: Many can't afford GLP-1 drugs; others feel left out watching friends on these treatments.
• Loss of pleasure: Tiff shares a story of a woman who lost all enjoyment of food, impacting family mealtimes—“You might look good, but you’re a bit of a shadow of your former self really. There was no joy.” (Tiff, 05:13)
• Emotional impact and mental wellbeing: Ali draws parallels between drug-induced appetite suppression and past eating disorders—“No change happens with loathing. If you lose the weight and you still hate yourself in the mirror, have you really been successful?” (Ali, 07:47)

3. The Need for Mindset Work (07:59 – 09:33)

• Emphasis on lasting transformation requiring both physical changes and internal self-love.
• Tiff and Ali agree that while fast fixes are tempting, authentic, enjoyable health requires effort and support.

Tiff’s Top 5 (plus 1) Tips for Eating with JOY (09:33 – 32:13)

Tip 1: Increase Fiber (09:43)

• How: Add beans, peas, lentils, cruciferous vegetables (e.g., cauliflower, broccoli, kale, cavalo nero) to bulk out meals.
• “Fiber can really help with [feeling full].” (Tiff, 09:43)
• Simple wins: Add extra veggies or beans to soups, stews, or bolognese.
• Portion guide: “A palm size of your protein, a fist of good carbohydrates, and two handfuls of veg.” (Ali, 12:17)

Tip 2: Maximize NEAT (Non-Exercise Activity Thermogenesis) (12:48)

• How: Move more throughout the day—even without official workouts; walk during phone calls, use stairs, stand up between tasks.
• “Everything you do that isn’t formal exercise... if you can keep up your neat and just think about moving a bit more, it can make a massive difference.” (Tiff, 12:58)

Tip 3: Watch Liquid Calories (15:52)

• Hidden calories: Fancy coffees, alcohol, shop-bought smoothies, and even some “healthy” drinks can add up.
• Bit about protein shakes: “Always make sure you’re chewing something with it... that tells your brain you’re eating.” (Ali, 15:52)

Tip 4: Give Your Gut a Break (16:32)

• Concept: Don’t graze or gorge late into the night. Allow 12-hour fasts (“time-restricted feeding”) between dinner and breakfast, especially helpful for gut and metabolic health.
• Recognize bioindividuality: “Everyone just listens to their own body. What’s right for me isn’t right for you.” (Tiff, 20:25)

Tip 5: Sleep (21:34)

• Why: Sleep deprivation leads to overeating and poor choices.
• Practical sleep hygiene: Wind down, keep phones out of the bedroom, dim lights, jot down thoughts in a notebook, keep caffeine to mornings, consider magnesium (e.g., creams or sprays).
• “Sleep is my key pillar... if I can get my sleep right, everything else slots into place.” (Ali, 23:13)

Bonus Tip: Protein (Added by Ali, 27:02)

• Why: Protein is vital for muscles, brain, and satiety. At every meal, ask: Have I got enough protein? Is this good for my gut? Is this dish inflammatory?
• Office lunch tip: Build a supermarket salad with a protein source (chicken, salmon, tuna), mixed leaves, a bean salad, tomatoes, hummus, and seeds.

Approach to Supplements & Customization (30:45 – 32:07)

• Get individual advice; don’t just follow trends.
• Essentials for most: Vitamin D, Omega 3, magnesium (esp. for women, sleep issues, or during winter).
• “If you’ve got a good diet... you might not necessarily need some of those supplements.” (Ali, 31:20)

The Joy Philosophy: Celebration, Not Deprivation (32:48 – End)

• Moderation and celebration: Enjoy the occasional glass of wine or cake without guilt.
• “If I can look after my body... then that’s devotion to life, rather than being disciplined to or denying myself any of the joys.” (Ali, 33:47)
• “Amen to that, Ali. What a lovely ending.” (Tiff, 33:59)

Memorable Quotes & Moments

• “There was no joy... your favorite word.” – Tiff (05:21)
• “No amount of self-loathing is going to make you look better.” – Ali (07:47)
• “Fiber can really help with that [feeling full].” – Tiff (09:43)
• “NEAT... can make a massive difference.” – Tiff (12:58)
• “Sleep is my key pillar... everything else slots into place.” – Ali (23:13)
• “If you want the odd slice of cake... have it! Bless the cake, bless the wine and cheers to living this one incredible, incredible life...” – Ali (33:47)

Timestamps for Key Segments

• 00:49 – 03:27: Introduction & pandemic backstory
• 03:27 – 08:33: Weight loss drugs, loss of food joy, mental health
• 09:33 – 32:13: Tiff’s top tips breakdown
  • 09:43: Fiber
  • 12:48: NEAT
  • 15:52: Liquid calories
  • 16:32: Gut breaks
  • 21:34: Sleep
  • 27:02: Protein (+ office lunch build)
• 30:45: Discussion of supplements and customizing health advice
• 32:48 – End: Moderation, joy, closing remarks

Summary Table – Six Simple Joyful Habits

| # | Tip | Quick Take | |---|----------------------------------|----------------------------| | 1 | Fiber | Beans, lentils, & veggies at every meal | | 2 | NEAT (move more) | Walk, stand, fidget – every bit counts | | 3 | Liquid calories | Watch coffees, smoothies, alcohol | | 4 | Gut break (time-restricted eating) | Give your gut downtime, not late-night grazing | | 5 | Sleep | Prioritize, protect, and ritualize sleep | | 6 | Protein | Protein at every meal, build balanced plates |

In the Joyful Spirit…

Ali and Tiff’s approach is heartfelt, practical, and flexible—delivering both laughter and actionable advice. Their guiding philosophy: Nourishment, not punishment, and joyful living “with the odd glass of rose and slice of brie.”

For anyone feeling lost in a world of quick fixes or left behind by trends, this is a celebration of simplicity, pleasure, and steady self-care.

“Cheers to living this one incredible, incredible life.”
— Ali Mortimer (33:47)