Love Life And Lose Weight

🎙️ Episode 104: How to Master Distracted Eating✨ You don’t need perfect, distraction-free meals to lose weight.If you’ve ever found yourself eating in front of the TV, scrolling your phone, or multitasking through meals—and then wondering why you’re still hungry or overeating later…This episode is for you.Because the goal isn’t to eliminate distracted eating. It’s to learn how to work with it in a way that still supports your body, your goals, and your life.🎧 In this episode, you’ll learn how to:✔️ Understand why distracted eating leads to overeating (without blaming yourself) ✔️ Use simple awareness shifts to stay connected to your body—even while distracted ✔️ Stop the “I already messed up, so it doesn’t matter” spiral ✔️ Eat to your desired percentage full without needing perfect conditions ✔️ Create a realistic approach to meals that actually fits your lifestyle🧠 What’s really going onDistracted eating isn’t the problem. The problem is losing connection to your body’s feedback system—your hunger, your fullness, your satisfaction.When you learn how to stay just connected enough while eating, you can enjoy your meals, your environment, and your life…without overeating as the default.🔑 What you’ll walk away withA way to eat in real life— at your kitchen counter, in your car, at a restaurant, on the couch—…and still feel in control, satisfied, and aligned with your goals.No rules. No restriction. Just a skill you can practice and get better at.🛠️ Want help applying this?This is exactly the kind of skill we build inside my Follow Through Digital Planner— where you learn how to observe your patterns, adjust in real time, and follow through consistently.👉 Get the Follow-Through Planner: HBeardsley.com/planner 👉 Join my email list for coaching tools + support: HBeardsley.com/subscribeSupport the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

In this episode, I’m walking you through the exact follow-through formula I use with my clients to turn intentions into consistent action — without relying on willpower.You’ll learn how to:✔ Identify the real reason you’re not following through✔ Break any goal down into clear, doable steps✔ Build an environment that makes success easier (and more automatic)✔ Reverse-engineer your habits so execution becomes inevitable✔ Make decisions ahead of time so you stop negotiating with yourself✔ Apply this to real life — including movement, planning, and overeating🧠 The Follow-Through FormulaHere’s the framework I teach inside the episode:Name it → Build it → Reverse it → Decide it → Do itWhen you apply this formula, follow-through stops feeling random…and starts feeling repeatable.💡 Real-Life Examples from CoachingInside the episode, I walk you through:✨ A client who finally followed through on her morning yoga routine — not by trying harder, but by simplifying her first step✨ My personal strength training system (garage gym, binder, schedule, cues — the whole setup 😄)✨ How to reduce overeating by one time per week using a structured, data-driven approach🍽 Applying This to Your Eating HabitsIf your goal is to:👉 Eat less👉 Feel more in control around food👉 Stop overeating as oftenYou’ll learn how to:• Track your current overeating patterns• Plan your week ahead of time• Choose one easier day to practice not overeating• Reverse-engineer your environment to support success• Use awareness instead of willpower🔁 Why This WorksFollow-through isn’t about being “better.”It’s about:✔ Building the right system✔ Reducing friction✔ Making decisions ahead of time✔ Creating a clear first stepWhen those pieces are in place…Execution becomes much easier.🛠 Want Help Applying This?This is exactly the kind of work I help my clients do inside:👉 Private coaching👉 Small group coaching👉 And inside my Follow-Through PlannerThe planner is designed to help you:• Plan your week• Track your habits• Review your results• And follow through consistentlyYou can learn more here:👉 HBeardsley.comSupport the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

🎙️ Episode 102: The Power of Recovering QuicklyWhat You’ll Learn in This EpisodeIf one “off” moment—an overeat, a missed workout, a busy day—has a way of turning into a full derailment… this episode will show you a completely different way to approach it.You’ll learn how to recover quickly so you can keep moving forward instead of starting over.Inside, you’ll discover:Why it’s not the mistake that holds you back—it’s what happens nextHow to stop the all-or-nothing spiral before it takes overThe mindset shift that helps you get back on track immediatelySimple ways to rebuild momentum (without overcorrecting or restricting)Why This MatterSMost women don’t need more information about what to eat or how to exercise.They need a better way to respond when things don’t go as planned.This is the skill that changes everything—and it’s probably not what you think.What We Explore✨ The hidden pattern that keeps you stuck longer than necessary✨ How to interrupt emotional reactivity in real time✨ A powerful question that resets you instantly✨ What “getting back on track” actually looks likeYour TakeawayThe difference between staying stuck and making progress?It’s how quickly you recover.And once you learn how to do that, everything gets easier.Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

What You’ll Learn in This EpisodeOvereating isn’t a personal failure — it’s information.In this episode, you’ll learn:Why overeating almost always makes sense in contextHow restriction, stress, and underfueling drive overeating cyclesThe questions that reveal why overeating happensHow understanding patterns creates change — without shameThis episode helps you stop turning on yourself and start changing what actually matters.🎧 Best for you if: overeating feels like your biggest obstacle — and you’re ready to approach it differently.Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

What You’ll Learn in This EpisodeMany women are stuck between:“I need to eat less to lose weight” and “I need to fuel my body and my workouts”In this episode, you’ll learn how to resolve that tension.You’ll understand:How to eat less and still feel satisfiedThe subtle signs of underfueling that stall fat lossHow to fuel workouts without overeatingWhy under-eating creates stalls and other health isuues, not more fat lossThis episode brings clarity to one of the most confusing parts of midlife weight management.🎧 Best for you if: you want fat loss without exhaustion, fear, or constant hunger.Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

What You’ll Learn in This EpisodeIf strength training feels intimidating, inconsistent, or confusing — this episode is for you.You’ll learn:Why muscle is essential for fat loss, metabolism, and aging well in midlifeWhat “enough” strength training actually looks like (and why more isn’t better)How to create a movement plan you can repeat, not just startHow to measure success without pushing yourself into burnoutThis episode helps you build confidence and consistency with movement — without extremes.🎧 Best for you if: you know strength matters, but haven’t found a way to follow through sustainably.Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

What You’ll Learn in This EpisodeBig goals fail when they don’t translate into daily life.In this practical, hands-on episode, you’ll learn:How to turn your yearly body composition goal into clear weekly prioritiesWhy doing less — more intentionally — leads to better resultsHow to focus on the actions that actually drive progressHow to stop guessing what you “should” be doing each weekThis episode walks you through a simple blueprint so weight loss stops feeling vague and overwhelming — and starts feeling doable.🎧 Best for you if: you want structure without rigidity and clarity without pressure.Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

Episode 97 — Yearly Body Composition Goals + How To Achieve ThemMost women end up burning out because they push too hard or they quit in frustration when they are doing ‘all the things’ and the scale doesn’t move at all or it moves inconsistently. In this episode, you’ll learn how to:Shift from short-term scale obsession to yearly body composition goalsUnderstand fat loss, muscle preservation, and why changing net weight alone  isn’t enough for peri and post menopausal women Choose a realistic, calming yearly goal that supports consistencyReduce urgency, rebound eating, and all-or-nothing thinkingGet results consistently and learn what WORKSAccurately track body composition against weekly habits so you know exactly what  habits creates the results for YOU 🔗 Find an InBody professional scale near you: https://inbodyusa.com/support/nearest-testing-location/🔗 My affiliate link for the InBody H20 home body composition scale: https://hbeardsley.com/Inbody🎧 Best for you if: you’re tired of starting over and want a longer-term strategy that actually works in midlife.Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

What You’ll Learn in This EpisodeIf you’ve ever felt like weight loss advice works for other people but not for you, this episode will finally put the pieces together.In this foundational episode, you’ll learn:Why most weight loss plans fail even when you’re “doing everything right”The difference between short-term weight loss and long-term weight managementHow Integrative Weight Management accounts for:midlife physiologynervous system regulationmuscle, fuel, mindset, and follow-throughWhy sustainability matters more than intensityThis episode sets the framework for everything that follows in the coming months — so you can stop chasing fixes and start building results that actually last.🎧 Best for you if: you want clarity, not more rules.Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

As this year comes to a close, this episode is an invitation to pause.Life doesn’t give us guarantees. Time moves forward whether we’re ready or not. And some days mark a clear before-and-after — the kind of days where nothing ever looks quite the same again.In today’s episode, you’ll hear a deeply personal reflection inspired by three daily readings I return to each morning — The Daily Laws, The Daily Stoic, and The Daily Pressfield. Together, they point to a powerful truth: impermanence sharpens what matters, devotion gives us grounding, and wisdom comes from knowing what to hold tightly and what to hold lightly.You’ll explore how this perspective reshapes the way you think about your goals — especially weight loss — not as something that defines your worth, but as a meaningful practice of self-respect, self-trust, and presence in your life.This episode is for you if you’ve ever wondered:Why it’s worth working toward change even when nothing is promisedHow to care deeply about your goals without clinging to outcomesWhat weight management has to do with identity, integrity, and becoming who you areHow to stay devoted to yourself through seasons of uncertainty and transitionYou’ll leave with a calmer, steadier understanding of why this work matters — and why it’s also okay to hold it lightly.As you move into a new year, this episode offers a gentle reminder: Try. Care. Show up. And let life remain bigger than any single outcome.Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

If you’re heading into January thinking you need better routines, better time blocking, or more discipline—this episode will change the conversation.Because the real issue isn’t time.It’s energy.In this episode, you’ll learn how protecting your mental, emotional, and physical energy is the missing link to easier follow-through, steadier eating, and less burnout—and how one simple phrase, “No, thank you,” can become one of your most powerful self-regulation tools.This episode will feel like a deep exhale.✨ What You’ll Get from ListeningAfter this episode, you’ll understand:Why time management fails when your energy is depletedHow low energy—not lack of willpower—drives overeating and procrastinationThe four types of energy that quietly determine how your days (and nights) goWhy people-pleasing directly drains the energy you need for self-controlHow saying “No, thank you” protects your capacity without guilt or conflictWhy boundaries improve eating habits, mood, and consistency—backed by behavioral science🧠 Why This WorksYou’ll learn how boundary-setting:Reduces decision fatigue and emotional overwhelmPreserves self-regulation (the resource you need for intentional eating)Increases agency, self-trust, and follow-throughPrevents burnout-driven nighttime overeatingIn short:When your energy is protected, everything feels easier.📘 Planning with Energy (Not Pressure)You’ll also hear how this concept reshaped the Time Management 101 and Weekly Planning pages in the 2026 Follow-Through Planner, so your planner supports your real life instead of demanding more from you.🧩 This Week’s Simple ChallengeYou’ll leave with a clear, doable challenge to:Remove one unnecessary energy drainProtect one recovery momentPractice “No, thank you” once—on purposeFeel the difference immediately🎧 Listen now and give yourself a calmer, more supported start to January.Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

***Don’t forget: Special launch pricing for the 2026 Follow-Through Planner is live right now at HBeardsley.com/planner. VIP listeners can grab the full planner bundle for just $55 — the 2026 planner will never be offered again for this price! Includes the group ‘set up your planner call on December 20th, fun stickers, and four free Group Seasonal Planning & Review coaching sessions throughout 2026 — this bundle is available only through December 5 at 8 PM ET. 🎧 What You’ll Learn in today's episode: If you’re tired of setting goals you want to follow through on but never quite do — this episode is going to change everything. You’ll learn why your follow-through issues aren’t personal flaws… they’re design flaws. And you’ll walk away knowing exactly how to set goals your nervous system can actually execute.🧠 Why Aspirational Goals BackfireMost women blame themselves when they can’t stick to big, exciting goals. But the truth? Aspirational goals trigger pressure, overeating, and self-judgment because they ignore your emotional bandwidth.You’ll learn:How to spot goals that are secretly unsustainableThe ONE weight-loss target that keeps progress steadyWhy your emotional state determines whether a goal gets done👉 This is how you finally stop breaking promises to yourself.🍽️ How to Lose Weight Without Feeling SqueezedPerfection isn’t the answer — relief is. You’ll hear how planned overeats, mindfulness, and realistic weekly targets keep you consistent without the mental gymnastics.👉 Weight loss gets easier when you stop fighting your biology.✍️ The Tool That Makes Follow-Through Practically AutomaticMeet your new superpower: implementation intentions. This research-backed technique helps you bypass overwhelm and stick to your goals even on stressful days.You’ll learn:The “If X happens, then I will do Y” formulaReal examples you can steal todayHow to stay in motion even when you feel off👉 This is how motivation stops mattering.📝 Your Weekly ActionsPick one doable goal you’re 90% sure you’ll hitWrite your implementation intentionsLog overeats without dramaTranslate your goals into tiny daily stepsSupport the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

In this special launch episode, you’ll learn:What’s new inside the 2026 Follow-Through PlannerWhy this edition is the most powerful and user-friendly version yetHow the planner helps you stay consistent without dieting or perfectionismWhy more of my clients hit their goal weights in 2025 than any previous year — and how the planner played a major roleEverything included in the limited-time launch bundleExactly how to get it for just $55 during the Nov 27–Dec 5 saleIf you love intentional structure, calm mornings, clarity, and weight loss that feels easy, this planner is going to change your life.💡 Why This Episode MattersThe holidays are a dangerous time for that old “I’ll start again in January” mindset. But the truth is: You don’t need a whole new you. You just need a system that makes consistency feel obvious — and doable — every day. The 2026 planner does exactly that.🔥 The 2026 Planner Launch Details (Everything You Need)📅 Launch Window: November 27 at 8 PM ET → December 5 at midnight💸 Special limited time price: $55 (same as last year — with MORE features and support). This price will not return after December 5.📍 Where to Get It: 👉 HBeardsley.com/planner🎁 What’s Included When You Purchase During Launch Week1. The 2026 Digital Follow-Through Planner PDF 2. My Complete Integrative Weight Management Program built right into the planner pages. It’s my full coaching method… baked into a daily system.3. 🌟 BONUS Special Live Planner Group Zoom Setup Session with Me — December 20, 2025 at noon ET. The call will be recorded and the replay will be available to watch at your convenience. I’ll teach you exactly how to personalize your planner so it feels intuitive and actually gets used. This will not be offered again. 4. 🌿 Four Seasonal Group Planning & Review Calls in 2026 - a full year of accountability and reflection: starting with Spring, Summer, Fall, and Winter 2026. 5. ✨ BONUS: The 2026 Digital Sticker Pack for Launch-week buyers only.Aesthetic, functional, on-brand digital stickers to keep your planning visual, motivating, and fun.If you’re craving structure that feels supportive…daily pages that make your next step obvious…and a clear system that actually helps you lose weight and keep it off…Do not miss this limited opportunity and special pricing. Get the entire 2026 planning system + all bonuses for just $55 November 27th at 8pm ET through December 5 at 8pm ET. .👉 HBeardsley.com/plannerSupport the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

🎙️ Episode 91 — How to Continue to Lose Weight Through the Holidays (and Still Enjoy Yourself)If you’ve ever wondered whether it’s really possible to lose weight through the holidays and still enjoy yourself—this episode is for you.You’ll learn how to move through the season without falling into guilt, restriction, or the “start over in January” mindset. Instead, you’ll discover a realistic, grace-filled way to enjoy the foods you love while continuing to make progress toward your goals.Inside this episode, you’ll learn: ✨ Why eating less feels so hard at first—and how to reframe that discomfort so you stop seeing it as failure and start seeing it as progress. ✨ The 70–75% full practice that helps you retrain your brain, feel lighter after meals, and finally trust your hunger and fullness cues again. ✨ How to make holiday meals more satisfying by slowing down, savoring every bite, and letting yourself have dessert—without the guilt. ✨ Use the “How to Eat Less and Feel Satisfied” worksheet inside the new Follow-Through Planner to track your patterns and make mindful eating second nature.By the end of this episode, you’ll know how to enjoy the holidays on your terms—no diet rules, no food drama—just calm, confident follow-through.💡 You’ll walk away knowing how to:Eat less and feel satisfied (without feeling deprived)Stay consistent through travel, parties, and celebrationsTurn mindful eating into a daily habit that feels naturalBuild trust with your body, one meal at a time🎯 This week’s Follow-Through Challenge: Choose one meal each day to stop at about 70–75% full. Notice what comes up emotionally, give yourself ten minutes, and watch how quickly your body begins to recalibrate.✨ Planner Launch Announcement: The All new 2026 Follow-Through Planner launches Black Friday, completely updated with new worksheets—including the How to Eat Less and Feel Satisfied page featured in this episode. VIP email subscribers will receive exclusive early access, bonuses, and a launch-day discount, so make sure you’re on the list at HBeardsley.com/subscribe🎧 Listen now and discover how to enjoy every holiday bite while continuing to lose weight—with awareness, satisfaction, and ease.Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

If you’re still exercising on an empty stomach and you’re going through hormonal changes or post menopausal, this episode is essential for your fat loss strategy. You’ll learn why for you—working out hungry can slow fat loss due to hormonal changes leading up to and following the menopause transition. Learn why exercising on empty for you can drain your energy and trigger the very overeating you’re trying to avoid. Heather breaks down how years of fasting, skipping meals, or “saving up calories” can quietly sabotage your body’s ability to to lose fat and skew your relationship with properly fueling your body, and how to rebuild both through intentional, compassionate fueling.You’ll discover how to:Recognize the hidden signs of under-fueling (fatigue, cravings, plateauing).Understand why your body needs fuel to burn fat efficiently.Reconnect with your hunger cues and rebuild self-trust.Apply the new Fueling Your Workouts worksheet inside the 2026 Follow-Through Planner to find your personal pre- and post-workout strategy.By the end, you’ll know exactly how to shift from burning out to fueling strong—so your workouts finally work with your fat loss goals, not against them.✨ The 2026 Follow-Through Planner launches on Black Friday with VIP-only bonuses and a special discount.To get early access and your VIP code, visit HBeardsley.com/subscribe.Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

Welcome to Season 4 of The Love Life and Lose Weight podcast! In this episode 89, Heather opens with a behind-the-scenes update on her “Big Move” and what it taught her about change — and then she takes you deep into a mindset shift that can be a game changer for your weight goals this Fall.  If you’ve ever caught yourself saying things like “I’ll start again Monday,” “It’s just one bite,” or “I’ve been good all week, I deserve this,” this episode will show you why those small exceptions matter more than you think — and how to stop letting them quietly undo your progress.You’ll learn:✨ What “exception thinking” really is and why it feels so harmless in the moment✨ How these tiny “permission slips” erode self-trust and stall fat-loss results✨ The 3-step method to identify, map, and rewire your exception triggers✨ How to adapt your routines through this Fall season so you don’t experience the ‘Fall Slide’ that so often kicks in when the weather turns chilly and the holiday season kicks in✨ A simple recommitment practice to rebuild momentum and confidence without perfectionBy the end of the episode, you’ll have a repeatable framework for spotting the patterns that keep you stuck — and practical tools to follow through even when motivation fades. So, grab a pen take notes as you listen now to discover how to outsmart the “just this once” voice in your head, strengthen your consistency, and keep your promises to yourself with ease and self-trust. Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

Are you stuck in the weeds with your weight loss? Counting calories, labeling foods “good” or “bad,” tracking overeats, and starting over every Monday? That’s what I call tactical hell — where every little action feels exhausting because there’s no bigger vision guiding you.In this short but powerful episode, I’ll show you how to rise above tactical hell and step into the light side of strategy. When you commit to being a strategist, everything changes: setbacks become feedback, the details stop feeling like punishment, and the exhausting inner war with yourself finally ends.✨ Imagine no more daily debates about whether you’ll work out. No more tug-of-war over alcohol. No more believing that overeating somehow benefits you. That’s the power of strategy — a clear, realistic commitment to your larger purpose that makes the path to sustainable weight loss so much easier.By the end of this episode, you’ll be able to:Recognize the signs you’re stuck in tactical hellUnderstand the difference between a tactician and a true strategistSee how a strategic commitment makes daily actions flow with easeAsk yourself the key question: Am I living in tactical hell, or am I ready to step into strategy?🎧 Listen in and discover how shifting your mindset from tactician to strategist is the missing piece to making weight loss sustainable — and finally reaching your goals.Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

What if the very moments you think you’ve “blown it” could actually become the turning point that accelerates your progress?In this episode, you’ll discover how to flip the script on shame and hiding so you can: ✨ Break free from the cycle of ghosting yourself and stalling your results ✨ Rebuild trust with yourself and your body—even after a setback ✨ Stop wasting time in self-judgment and start moving toward the life you want ✨ Use four simple steps to return to your goals with more power, resilience, and clarity than beforeInstead of letting shame keep you stuck, you’ll learn how to turn every slip into a springboard. The future you want doesn’t come from being perfect—it comes from learning how to repair, re-enter, and lead yourself with confidence.🎧 Tune in now to see how fast you can shift from self-doubt into self-trust.Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

If you’ve ever thought, “I can’t trust myself with carbs” or “If I let myself have dessert, I’ll lose control…” — this episode is for you.In Episode 86, we’re breaking down one of the most misunderstood tools in sustainable weight loss: permission-based eating.You’ll learn:What permission-based eating really means (and what it’s not)Why your brain panics when you even think about allowing certain foodsThe step-by-step “Permission Experiment” that helps you rebuild trust with foodHow to work through your biggest fear: What if I gain weight?✨ We’ll talk about how to listen to your body’s wisdom, practice calm curiosity instead of judgment, and make food choices from trust—not urgency or fear.By the end of this episode, you’ll feel more equipped to: ✅ Step out of the restrict-binge cycle ✅ Stay present with food without panic ✅ Move toward your weight goals without harsh rules🎯 Try the Permission Experiment this week and grab your free Permission-Based Eating Worksheet to help you reflect.📥 Get the worksheet by joining the VIP email list at HBeardsley.com/subscribe 📩 DM me on Instagram with your biggest insight or breakthrough after listeningSupport the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

Have you ever seen a photo of yourself that made your stomach drop?Maybe it was a candid at the beach, a group shot someone tagged you in, or just a moment caught at the wrong angle—and suddenly, all your recent progress feels invisible. You're flooded with self-doubt, shame, or the urge to hide.If this sounds familiar, this is your episode.In today’s powerful conversation, you’ll discover:Why unflattering photos can feel like a threat to your identityHow to break the spiral of self-criticism before it leads to self-sabotageThe truth about what photos actually show—and what they never canA 4-step emotional reset plan you can use the next time this happensWhy reframing this moment may be the turning point in your journeyThis isn’t just about photos—it’s about protecting your progress, your peace, and your power.🎧 Listen now and build the inner resilience to keep showing up for yourself—no matter what your camera roll says.Want to feel confident and grounded in how you see yourself—on camera and off? Press play now.Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

🎯 In This Episode, You’ll Discover:If you’ve ever thought you just need more motivation, more willpower, or more structure to stay on track with your weight loss goals—you’ll want to hear this.There’s something happening behind the scenes in your mind that’s quietly sabotaging your ability to focus, follow through, and stay consistent. And no one’s really talking about it—until now.In today’s episode, we’re unpacking:✨ A sneaky source of mental exhaustion that’s hiding in plain sight✨ Why even high-achievers struggle to stay present and consistent with food habits✨ The surprising link between this mental clutter and emotional or mindless eating✨ What you need instead of more willpower to finally feel in control✨ A weekly practice that can create instant clarity and long-term follow throughThis is the hidden work that makes sustainable weight loss feel easier—because your brain finally has the space to show up for the life (and body) you want.💭 If You’ve Been Saying Things Like:“I know what to do, I just don’t do it.”“I feel like I’m always behind and overwhelmed.”“I eat on autopilot when I’m tired or scattered.”Then press play now. There’s a good chance this one shift will make everything feel lighter.📔 Ready for a System That Helps You Follow Through?This episode is inspired by the exact method I use (and teach) to help you feel clear, calm, and back in control—even when life is chaotic. Take a peek at my Follow-Through Planner at HBeardsley.com/planner. If you want a discount code, just hop on the list at HBeardsley.com/ftp.🎯 Links & ResourcesYour Time + Tasks Planning Sheet is built into the Follow-Through PlannerSupport the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

💡 What You’ll Learn in This EpisodeIf you're doing everything "right" but the scale isn't moving—or worse, it moves the wrong direction—this episode is for you. You’ll learn how to stop obsessing over your weight and instead use smarter tools and metrics that actually reflect your fat loss progress.In this episode, you’ll discover:Why fat loss ≠ weight loss—and why that mattersHow to protect your muscle while shedding fatWhy smart scales and body fat percentages often lie to youWhat to track weekly, monthly, or quarterly for real resultsHow to fuel your workouts for better energy, metabolism, and long-term successWhy eating more (strategically) is often the key to losing fatWhether you're mid-journey or just getting started, you'll leave with clarity, confidence, and a doable tracking system that supports both your goals and your sanity.📝 Key Topics CoveredThe difference between fat loss and weight lossMuscle mass, metabolism, and midlife physiologyWhy strength training and protein matter more than everHow to use InBody scans or other tools to track actual fat mass and muscle massStrategic fueling for women in peri- and post-menopauseAvoiding the mistakes of fasted workouts and chronic under-eatingThe truth about nighttime snacking, urges, and protein timingWhy calorie deficits should happen at night—not first thing in the dayHow to get off the perfectionist roller coaster and track what really matters❓ This Week’s Coach Homework💪 Track your real fat loss progress this month by checking:📏 Fat mass in pounds💪 Skeletal muscle mass in pounds🔁 Waist circumference (optional)🌙 Sleep quality🔋 Daily energy rating🧠 Mood and mental clarity🏋️‍♀️ Strength personal records (like your deadlift, squat, or curl max)👉 Use the Follow-Through Planner or start a custom tracking system in your journal.Stop letting scale weight or body fat percentages define your success. Real progress is found in tracking data that matters.📌 Resources & Links🧠 Next Level by Stacy Sims, PhD📚 Forever Strong by Dr. Gabrielle Lyon🖥️ Get your InBody H30 home scale: HBeardsley.com/inbody – Use Heather’s affiliate link to save $50 + free shipping🎯 Final Thoughts“Fat loss isn’t magic—it’s about creating momentum. Protect your muscle. Track what matters. Throw away percentages. And keep going.”This episode will reframe the way you see progress and empower you to track fat loss in a way that’s motivating, sustainable, and deeply rooted in physiology—not frustration.Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

In this episode, you’ll learn how to make the most of the 12 weeks between the summer solstice and autumn equinox by creating your own summer protocol. You’ll discover how to divide the season into intentional phases, design habits that reflect the energy of summer, and stay aligned with your goals while enjoying the unique rhythms and pleasures this season brings.Whether you want to simplify your food prep, increase movement, reset your energy, or just feel more present—you’ll leave this episode with a simple but powerful framework to design your summer with purpose and freedom.📝 Key Topics CoveredWhy summer deserves its own protocolWhat it means to live seasonally and plan intentionallyThe 3 phases of summer and how to use them for momentumSummer mindset shifts that support energy, presence, and joyHow to create seasonal structure without over-planning5 reflection questions to help you build your own custom summer protocolHow summer protocols help with weight loss, consistency, and lifestyle freedom❓ This Week’s Coach HomeworkTake 10 minutes and answer these five questions to build your own summer protocol:What do you want to experience this summer? (Think: feelings, events, sensory pleasures, vibes.)What seasonal foods or movement routines are calling you? (Let your body lead the way—notice what feels good.)What needs simplifying right now? (Where are you overcomplicating food, movement, or scheduling?)What’s your recovery plan? (How will you rest, regulate, or reset when summer gets chaotic?)What will make this summer feel like a success? (Let your definition lead your planning.)Your answers are the raw material of your protocol. Once you answer, pick 1–2 habits for each of these five areas: ✔️ Movement • ✔️ Food • ✔️ Sleep • ✔️ Recovery • ✔️ Mindset🎯 Final ThoughtsA protocol is just a plan you’ve thought through. It’s not rigid—it’s responsive. Summer offers the perfect environment to lean into freedom, but freedom without a little structure often turns into exhaustion, distraction, or regret.Creating your own summer protocol gives you the power to be flexible on purpose, so you can enjoy this season while also feeling proud of how you showed up.Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

In this final episode of the spring season, you're getting a full-circle coaching experience designed to help you reflect, reset, and head into summer with clarity and confidence.We’ll start with two powerful listener questions—one about how to track hunger and stay intentional while using GLP-1 medications like Wegovy, and another about how to identify your personal overeating patterns and recognize what it really means to feel 70% full, 80% full, or just satisfied. You’ll learn how to use your planner in new ways to support both self-awareness and sustainable habit change.Next, you’ll get a guided review of the six episodes from this spring season—so you can revisit any topics you missed, or simply reconnect with the insights that resonated most.Then, we’ll walk through a gentle but powerful spring reflection and summer planning session together. You’ll have a chance to assess your routines, reconnect with your goals, and create a realistic plan for the summer months—even if travel, social events, or unpredictability are part of your life right now.🎯 By the end of this episode, you’ll have: ✔️ New strategies for eating intentionally—even without strong hunger cues ✔️ A simple framework for identifying your overeating patterns ✔️ A clear plan for how you want to feel, show up, and follow through this summer ✔️ An exclusive, limited-time opportunity to save 20% on the Academic Year Follow-Through Planner—your year-long system for creating the results you want with less stress and more consistency🗓️ This special pre-launch offer ends June 30 at 5 PM EST. Head to HBeardsley.com/ftp to get your discount code now.Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

Do you catch yourself deferring to others for things you could easily handle yourself—from what to eat, asking others to fix things that break, or constantly asking your spouse where your damn phone is? This episode is your invitation to reconnect with your inner authority.In a world full of opinions, expectations, and endless advice, taking responsibility for your capacity and capabilities requires effort — especially around food decisions and your food lifestyle. Today, I’m talking about self-reliance: how to cultivate it, why we outsource it, and why reclaiming it can shift everything from your weight loss journey to your confidence in everyday life.You’ll learn:✅ Why over-relying on others erodes your self-trust✅ How to stop mirroring other people’s eating habits and follow your own cues✅ The emotional payoff of solving “small” problems yourself✅ What self-reliance really means (hint: it’s not isolation)✅ How this one skill helps you feel calmer, clearer, and more in control—especially when life gets chaotic✅ A two-week challenge to help you build your self-reliance muscle in easy, empowering waysWant to become the kind of woman who makes confident decisions and follows through?My new Academic Year Follow-Through Planner begins July 1st!It’s your personal system for staying focused on your food goals, planning your time with intention, and showing up consistently—without burning out.Explore the planner get a discount code &  plan with me for the summer season by signing up at HBeardsley.com/FTPJoin the conversation:I’d love to hear how this episode resonates with you. Come share your thoughts on Instagram at @ThriveInMidlife and tag me in your two-week self-reliance challenge!Self-reliance doesn’t mean doing everything alone. It means learning to trust yourself first.Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

If you’ve ever struggled to follow through on a plan you were totally committed to in the moment… this episode is for you.Whether it’s your eating habits, exercise routine, or just showing up for yourself, real transformation doesn’t come from being perfect—it comes from building the skill of follow-through, especially when life gets “farkakte” (Yiddish for covered in shit).In this episode, I’m breaking down exactly why follow-through is so hard—and how to make it feel easier, more sustainable, and even enjoyable.You’ll learn:✅ Why habit change starts with interrupting your automatic patterns✅ The dopamine trap that keeps you stuck in a negative self-image✅ How to shift from “planning mode” to actually doing the thing✅ The surprising connection between follow-through and self-trust✅ What to do when life derails your best-laid plans✅ Why small wins matter more than perfect plans✅ How to become the “CEO” of your weight loss journeyThis episode isn’t about doing more—it’s about doing the right things consistently in a way that actually feels doable in real life.Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

Today’s podcast is an honest, personal, and  experiential-informed conversation about my experience with crash dieting, chronic stress, perimenopause and hormone replacement therapy (HRT).  I tell you about how and why I chose HRT when I was navigating perimenopause, dealing with burnout, and struggling to lose weight—even while doing “everything right.”  You’ll walk away from this episode knowing how restrictive dieting affected my body and hormones and how I sought answers and navigated my way through it. My hope is that in sharing my story and what I’ve learned in the process you might yourself become a more empowered to advocate for your health and well being during peri/menopause and beyond.  **You’ll learn:**  ✅ What HRT is and why it’s so misunderstood  ✅ How menopause impacts metabolism, mood, and weight  ✅ The hidden damage of under-eating and extreme dieting on hormones  ✅ How I used HRT to reverse hot flashes, and extremely disruptive sleep issues  ✅ Why finding the *right* doctor matters—and how to start that conversation  ✅ What the Women’s Health Initiative got wrong—and what that means for you today  ✅ How to track your symptoms and create a personalized plan  If you are struggling I want you to know that there are options to help you feel better. You deserve to understand your body and what it needs.. I hope this episode be the beginning of a helpful conversation and a beautiful journey for you! Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

Think bone health is something to worry about later? Think again.If you’re in your 40s or 50s and starting to notice signs of hormonal shifts, now is the time to take action to protect your bones, your strength, and your future. In this episode,I'm talking to you about menopause, muscle, and the real story behind preventing osteoporosis—without falling for outdated advice.You’ll walk away from this episode with a framework for understanding what’s happening with your bones as you age into your 50's and beyond. I'm sharing with you what experts in the field are talking about —simple, proven strategies that work to keep your bones strong as you age. 🎧 Inside, you’ll learn:✅ Why Gen X women are rethinking menopause and taking their health into their own hands✅ How hormonal changes really affect your bones—and what actually helps ✅ Why it’s not just about calcium and vitamin D anymore ✅ The truth about strength training, jumping, and building dense, resilient bones ✅ The critical connection between undereating and weaker bones (and how to fix it) ✅ What a DEXA scan is, and how to get one—even if your doctor says wait ✅ The easiest way to start supporting your bones and weight goals—right now💡 Don’t wait to be diagnosed with osteoporosis before you think about your bone health. Be proactive. Be strong. Be informed. ✨ You don’t have to slow down after menopause. You just have to get strategic.This episode will show you how.Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

If you’ve been working out on an empty stomach hoping to burn more fat, this episode will help you understand why that strategy can backfire—especially for women over 40. Today, I’m talking about the power of fueling your workouts to support fat loss and boost energy, muscle growth, and hormone balance.You’ll learn what happens in your body when you exercise without fuel, how cortisol plays a role in stress and metabolism, and how simple pre- and post-workout nutrition can change everything from cravings to recovery.**What You’ll Learn in This Episode:**  - Why fasted workouts often do more harm than good for women  - How to eat before and after exercise to support fat loss and muscle retention  - The link between cortisol, stress, and metabolism—and how proper food timing helps  - A simple strategy to help you fuel in a way that feels good and sustainable  **This Week’s Coach Homework:**  Try adding a small pre-workout snack with carbohydrate and protein (100–250 calories), and follow your workout with a protein-rich (30 grams or more) meal. Track how your energy, performance, and fat loss responds over the next few weeks.**Resources Mentioned:**  - *ROAR* by Dr. Stacy Sims  - *Next Level* by Dr. Stacy Sims  - Research by Dr. Abby Smith Ryan  Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

Episode 75: The Follow-Through Digital Planner—Your Shortcut to Easier, More Consistent Weight Loss❌ Tired of starting over every Monday?❌ Feel like you “know what to do” but just can’t stay consistent?❌ Wish there was an easy way to stay on track without overcomplicating everything?You’re not alone—and that’s exactly why I created The Follow-Through Planner.In this episode, I’ll show you how this simple, structured, and affordable digital planner makes weight loss feel automatic—so you can finally break free from the cycle of stopping and starting.🎧 Listen now to find out:✅ The #1 reason most weight loss plans fail—and why this one simple system changes everything✅ How to plan or just log meals, workouts, and habits without wasting mental energy✅ Why paper planners often work against you (and what makes digital planning a game-changer)✅Exactly how the Follow Through Planner helps you stay on track even on your busiest days—without wasting time 🚨 Limited-Time Offer!I’m giving 15% off the Follow-Through Planner—BUT there’s a catch…👉 The discount is ONLY available to my email subscribers! Sign up now at HBeardsley.com/ftpSupport the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

Welcome to Episode 74! Today, I’ll guide you through reviewing your winter season and setting actionable goals for Spring 2025 and Q2. We’ll assess your progress—from body composition and sleep quality to food habits and movement routines—so you can apply key insights moving forward.Grab your journal or digital notes as we reflect on the past 12 weeks. By revisiting your data, you’ll uncover valuable patterns that shape your next steps.Next, we’ll turn those learnings into habit-based goals for weight management—whether it’s fat loss, muscle maintenance, or mindful eating. I’ll help you create simple, measurable action steps, like tracking overeating or practicing mindful dinners. Plus, I’m launching a new digital planner this summer to streamline habit tracking and goal setting!By the end of this episode, you’ll have a clear, data-driven roadmap to embrace spring with renewed focus. Let’s shift from an all-or-nothing mindset to one of curiosity and growth. Connect with me on Instagram (@ThriveInMidlife) to share your progress—this season can be a turning point in your journey!Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

I’m excited to share some game-changing insights into how feeling stressed and the stress hormone cortisol can make or break your weight loss efforts—especially when it comes to stubborn belly fat during perimenopause and menopause. In this episode, I’ll explain why your body needs cortisol to function but how chronic stress pushes it into overdrive, directing your body to store excess blood sugar as fat and wreaking havoc on everything from your sleep to your energy levels. You’ll learn to recognize how your daily stressors—like meetings, deadlines, or the “lion-chase” feeling you get under pressure—contribute to elevated cortisol and sometimes increased visceral fat.We’ll dive into why it’s crucial to keep tabs on your stress responses, using simple tools like the Oura Ring for biometric insights. You’ll see how everyday choices about food—like leaning on processed sugar—can compound stress responses and make it harder for your body to manage blood sugar. Next, I’ll walk you through practical tips to break the chronic stress cycle and support your weight goals. By the end of this podcast, you’ll understand exactly how to manage your stress triggers, positvely influence your body’s hormonal responses, and keep your health on track—even when life is chaotic.Your Coach homework this week is to track your processed sugar intake for one week, then swap at least one sugary item with a whole-food alternative in the week that follows. I can’t wait to hear your progress, so be sure to connect with me on social media to share your wins and challenges. This week, we're tackling stress head-on so you can keep making progress with your goals. Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

In this episode, we’re talking about how to create movement habits that stick—no matter how busy or unpredictable life gets. If you’ve struggled to stay consistent with exercise, this episode will show you how to overcome common obstacles and develop routines that align with your lifestyle and long-term health goals. You’ll walk away with practical, research-backed strategies to make movement an enjoyable and unbreakable part of your daily life.What You’ll Learn Today:Why movement habits are hard to maintain and how to overcome the challenges.How habit loops and your environment can support consistency.Simple, effective strategies to build movement routines that feel natural and rewarding.We’ll explore the reasons movement habits often break down, like all-or-nothing thinking, relying on motivation, or starting with too much too fast. Then, I’ll introduce you to tools like BJ Fogg’s Tiny Habits method and the science of habit loops to help you build lasting routines.You’ll also learn how to use environment design to make movement easier and more accessible. For example, placing your workout gear in plain sight or using apps to remind and reward you. We’ll discuss the importance of choosing activities you love—whether that’s dancing, walking, or gardening—and pairing them with existing habits to make them stick.Coach Homework:Identify a small, achievable movement goal for the week (e.g., 5 minutes of walking, stretching, or yoga).Pair your new habit with an existing routine, like brushing your teeth or enjoying your morning coffee.Celebrate your success each time you complete your goal by marking it on a calendar or simply acknowledging, “Great job!”Remember, consistency beats intensity every time. The goal is to create movement habits that fit your life, feel enjoyable, and are easy to maintain over the long haul.Connect With Me:I’d love to hear your movement goals and celebrate your wins! Share them with me on Instagram at @thriveinmidlife. Let’s move toward a healthier, happier you—together!Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

If you’ve ever felt trapped by food planning or overwhelmed by the pressure to stick to your meal plans, this episode is for you. Today, we’re diving into why food planning might not be the best strategy for your long-term success and how to replace it with a more intuitive, sustainable approach. By the end of this episode, you’ll feel empowered to make confident food choices in the moment, build trust with your body, and find freedom in your eating habits.We’ll start by exploring the signs that food planning is no longer serving you. Are you eating just because it’s “on the plan,” even when you’re not hungry? Or maybe the thought of planning leaves you anxious or guilty because you’re tired of trying to follow rigid rules. When food planning becomes restrictive, it disconnects you from your body’s natural cues and prevents you from learning how your eating habits affect your energy, hunger, and results. I’ll guide you through the transition to food logging, a flexible tool that builds awareness without the rigidity of planning.You’ll learn practical strategies like using a two-column food log—one for what you expect to eat and one for what you actually ate—or letting go of expectations altogether and simply observing your habits. We’ll talk about planning for types of food rather than specific meals, how to set intentional “overeats” in advance, and why reflecting on your weekly patterns is the key to making lasting changes. By the end of the episode, you’ll understand how to use food awareness tools to create sustainable weight loss, not as a compliance tool that forces you into perfection.Coach Homework:Reflect on your current relationship with food planning—does it empower you or restrict you?If it feels restrictive, commit to food logging for the next week instead. Decide which days you’ll try it and track your experiences.Mark your calendar for a review session at the end of the week to see how food logging works for you.It’s time to step away from rigid plans and into a new way of eating that feels aligned, flexible, and supportive of your goals. Listen now and start creating the freedom and trust you deserve in your relationship with food!Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

Are you struggling to lose weight or maintain a healthy lifestyle despite doing all the right things? In this episode, we dive into an often-overlooked factor that could be holding you back: sleep. Drawing on insights from Dr. Casey Means’ book Good Energy, I unpack the science of how your sleep impacts your hormones, metabolism, and even your hunger cues. By the end of this episode, you’ll understand why quality sleep is a cornerstone of your weight regulation and health in general and how to optimize it. You’ll learn why poor sleep sends your body into oxidative stress and disrupts your microbiome, leading to inflammation, insulin resistance, and even weight gain. We’ll explore the powerful role of circadian rhythms in regulating your metabolism and how exposing your eyes to natural light in the morning can reset your internal clock. I’ll also break down how sleep deprivation alters hunger hormones, driving you to overeat, and explain why aligning your meal timing with your body’s natural rhythms can improve your health and energy levels.I’ll share actionable, research-backed strategies to help you optimize your sleep, from simple changes like blocking blue light and setting a consistent bedtime to more advanced tools like wearable trackers for monitoring your sleep quality. Your homework? Choose at least three of these strategies to try over the next two weeks. Whether it’s spending five minutes outdoors every morning, dimming lights in the evening, or moving your meals earlier in the day, these small changes can add up to big results for your health and weight.This episode will empower you to take control of your sleep and, in turn, your health. By the end, you’ll know how to build better habits around rest and recovery and feel inspired to prioritize sleep as a key part of your weight-loss journey. Tune in and get ready to transform your nights—and your life.Homework:Choose three sleep strategies to implement over the next two weeks.Track your sleep duration, REM, and deep sleep using a wearable device.Experiment with meal timing and light exposure to support your circadian rhythm.Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

In this episode, I’m encouraging you to set smarter, more effective weight goals for 2025 by focusing on body composition—not just the number on the scale. You’ll learn why traditional weight loss strategies, especially for women over 40, can leave you weaker and less metabolically healthy.  You'll learn how to use a smart scale like InBody to accurately track your changes in body fat and skeletal muscle. you'll also learn why this data is critical for setting realistic, sustainable goals that set you up for long term vibrant health. You’ll hear me debunk the myth that you can’t build muscle while losing fat. For those of you who are new to strength training—especially if you’re overweight or have been inactive—this can be a game-changer for you this year. We’ll also dive into how tracking different data on smart scales can be more motivating and enjoyable than chasing a number on an old fashioned scale. To make these changes actionable, you'll learn how to create personalized health goals using a smart scale. Plus, I provide practical strategies for how to be successful losing fat and reatining or gaining skeletal muscle mass. Your Coach Homework: After listening, commit to reviewing your body composition data by finding an in-body scale near you. Set individualized weight and fitness goals for 2025 based on the insights from your InBody or other smart scale readout and your takeaways from this episode. Commit to weighing in monthly using a Smart Scale and note your progress.  Analyze trends to make data-driven adjustments. Focus on prioritizing protein at every meal and ensure you’re strength training at least three times a week. I'll be supporting you all year to stay accountable to your intergrative weight goals! If you’re ready to take your progress to the next level, join my VIP subscriber email list by visiting https://hbeardsley.com/subscribe find out how. Let’s make 2025 the year you achieve your healthiest, strongest self!Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

In Episode 68 of *Love Life and Lose Weight*, we explore the transformative power of reflecting on your weight journey—without judgment. If you've ever struggled to assess your progress or felt stuck in a cycle of frustration, this episode is for you. You'll discover how a thoughtful, data-driven review of your past year can unlock valuable insights and set the stage for meaningful, personalized goals in 2025. This reflective approach empowers you to see the bigger picture and focus on what truly works for you.  **Uncover the Patterns in Your Weight Journey**  Many people fear looking back at their progress because it feels too tied to self-criticism. This episode shifts that perspective, showing how the scale, body composition changes, and your habits tell a more nuanced story than numbers alone. By identifying patterns—such as vacation habits, work stress, or restrictive eating cycles—you'll learn how to pinpoint what’s working and what might need adjusting. Reflection allows you to move past surface-level judgments and dig deeper into the "why" behind your journey.  **Practical Tools for Meaningful Progress**  This episode is a working session designed to set you up for success. You'll gather your weight data from the past year, note significant events, and analyze patterns without judgment. The goal? To identify your wins and challenges, then use that knowledge to create tailored strategies for the year ahead. By embracing self-compassion, you’ll replace self-criticism with actionable insights that drive real change.  **Coach Homework to Get Started**  1. Write down your weight for each month in 2024 (or up to 18 months).  2. Reflect on the events, habits, or circumstances that influenced your weight each month—without judgment.  3. Identify patterns of success and challenges. Where did you make progress? What areas need improvement?  4. Use this reflection to set specific, achievable goals for 2025, focusing on strategies that have worked well.  Approach this exercise with self-compassion, celebrating your progress while acknowledging areas for growth.  **To be invited to special quarterly coaching calls in 2025, join the VIP subscriber email list by visiting https://hbeardsley.com/subscribe .  Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

In this episode of Love Life and Lose Weight, learn how to enjoy holiday meals without stress or guilt. You'll discover strategies to release restrictive thinking and fully embrace your favorite holiday foods while staying aligned with your wellness goals.Key Topics CoveredFood Guilt Origins: Understand how cultural messages label foods as "good" or "bad," leading to overeating and feeling out of control. Learn to replace this with a more empowering mindset that keeps you in control.Mindful, Integrative Eating: Shift from rigid rules to listening to your body’s hunger and fullness cues. Tips include slowing down, savoring each bite, and noticing your satisfaction to enjoy holiday meals fully.Freedom in Food Choices: Plan your eating so you can confidently enjoy favorite holiday treats without feeling you need to "make up for it" later.Homework for This EpisodePractice Mindful Eating: Notice hunger before your next holiday meal, check fullness throughout, and replace any negative thoughts with positive ones.Plan with Hunger Cues: Make a plan to follow your hunger and satiety signals, enjoying foods that may have previously felt "off-limits."Stay Updated for 2025 PlanningJoin Heather for a special 2025 planning call—sign up on her email list for all the details!Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

In this episode, Advanced Certified Weight and Life Coach Heather Beardsley helps you set up for a holiday season that feels calm, controlled, and aligned with your goals. Perfect for anyone who wants to avoid the holiday overwhelm and end the year on a high note, this episode provides tools to help you stay intentional and meet your December weight goals without stress. Grab a pen, paper, or open a digital note for this one!Why You Should Listen:Craft a Holiday that Fits You: Heather guides you to identify what you value most in December, so your month is filled with meaningful moments rather than overcommitment.Achieve Your December Weight Goals: Whether you aim to maintain, lose, or simply stay mindful, Heather’s method shows you how to set realistic weekly overeats and create a simple holiday eating protocol.Stay One Step Ahead of Overwhelm: Plan your events, eating, and self-care on your calendar, so you’re prepared and empowered, even during busy weeks.Reduce Burnout by Focusing on What Matters: Heather’s tips for prioritizing traditions using the Eisenhower matrix help you spend energy only on what truly brings you joy.Homework:Take some time to reflect and journal on what’s most meaningful to you this December, noting your top three priorities. Next, set a weight goal for the month and use Heather’s table method to create your holiday eating protocol, ensuring it aligns with both your commitments and your goals.Stay Updated for 2025 Planning:Join Heather for an upcoming special planning call for 2025. Join my email list for updates. Join the Conversation:Connect with Heather on Instagram to share your goals and planning progress for December. She’d love to hear how you’re making December a month of meaningful choices and mindful enjoyment.Don’t forget to share this episode with friends or family who could use a more peaceful, intentional holiday season.Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

In Episode 65, I’m talking about embracing change—a fitting theme as we head into the end of the year and think about a new year of possibilities. Here’s what's covered:Why We Resist Change: Our brains are wired for safety and routine, so when faced with change, the amygdala (our fear center) often triggers anxiety. This is a natural response, and understanding it can help us navigate transitions without judgment.Reframing Change as Growth: Resisting change is normal, but growth often comes from discomfort. Looking back, we usually see that the challenging moments brought us the most progress. I reference Carol Dweck’s "Growth Mindset" to illustrate how embracing uncertainty can foster resilience.Strategies for Managing Change: To support a growth mindset, I suggest:Becoming aware of your thoughts around changePracticing self-forgiveness and forgiveness of othersUsing mindfulness to stay presentSetting intentional goals and using smart time management to focus on what you can controlHomework:Identify and reframe any negative thoughts around change.Set personal intentions for the future and make actionable plans.Try a self-forgiveness exercise to let go of lingering guilt.Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

In this episode, I introduce three powerful tools to help you overcome overwhelm, overplanning, and overdoing. These tools are designed to make it easier for you to prioritize what truly matters to you including weight loss. There more you can do that, the better chance you have to reach ALL your goals.In this episode you'll learn:•How overwhelm affects your weight loss journey and why addressing it is critical•How to use the Eisenhower Matrix to prioritize tasks based on urgency and importance•Strategies to shift your mindset around time scarcity and regain control over your schedule and tasks•Practical tips for time blocking and restraining your to-do list to 3 items daily. Coach Homework:1. Download the Eisenhower Matrix worksheet by visiting my instagram account @ThriveInMidlife and comment MATRIX on any of my posts, and I'll DM you the link to download. 2. Practice leveling up your thinking about time and agency to experiment with decreasing overwhelm. Find 10 power thoughts about your time and practice thinking them every day for at least two weeks. 3. Classify your current to-do list tasks into each of the four quadrants using the Eisenhower Matrix: urgent/important, important/not urgent, urgent/not important, and neither urgent nor important. 3. Schedule out the days and times of your Quadrant 1 and 2 tasks into your digital calendar. Practice following through and give yourself the gift of completion. 4. Time block recurring tasks into your calendar so you can take those tasks off your to-do list forever. 5. Use this system for 4-6 weeks to organize your tasks, prioritize what’s essential, and delegate or delete tasks that don’t move you toward your goals. Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

In this episode, Advanced Certified Weight and Life Coach, Heather Beardsley revisits the concept of anti-fragile weight loss and delves into the "fuck-it/distracted cycle"—a common pattern where life's disruptions cause you to lose focus on the new habits. This episode focuses on how to shrink that cycle and regain your sense of agency when life gets messy.What You’ll Learn in This Episode:What the "fuck it distracted cycle" is and why it happensWhy these cycles are completely normal and how to recognize when you're in oneHow to avoid using these cycles as evidence of failure and instead see them as growth opportunitiesSimple strategies to regain control, even during chaotic times, like jotting down a quick food plan or drinking waterHow small intentional actions can help you refocus and stay committed to your weight loss goalsThe power of asking yourself, “How do I win the moment I’m in?” to shift your mindset in challenging timesKey Takeaways:Everyone experiences cycles of distraction and chaos—it's part of life.The key to success is minimizing the time spent in the "fuck it distracted cycle" and refocusing with small, doable actions.These cycles do not signal failure; they are a chance to practice resilience and self-compassion.Heather encourages listeners to let go of self-judgment and focus on what they can control in the present moment.Homework: Create a list of small, simple ways to make the next best decision when you're in the "fuck it distracted cycle." Start with things like making a quick food plan or hydrating. Focus on what you can do right now, rather than worrying about what went wrong before.Join the Conversation:Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

In episode 62, you'll explore the concept of "should" thinking—those thoughts that stem from societal expectations and external pressures—and how they impact not just your food choices but other areas of your life, like relationships and self-care. By recognizing and reframing these "should" thoughts, you'll be able to move away from outside ideas of how you 'should' live your life that can create chronic feelings of guilt and frustration toward a mindset that allows for more freedom and the self-fulfillment that comes from living a self-directed life.The episode equips you with tools to become more aware of how "should" thinking affects your behavior and provides strategies to shift toward more empowering, self-directed thoughts. By the end of this episode, you'll gain clarity on how to let go of restrictive internal dialogue and replace it with affirming thoughts that support your values and internal preferences. You CAN feel confident about building a lifestyle that aligns with your values, free from external pressures and expectations, ugrade your internal world, and live a more meaningful life.The episode includes homework to help you put these concepts into action. This week, you'll track your "should" thoughts by keeping a journal for a week, reflecting on where these thoughts come from, and identifying whether they are driven by external or internal sources. Next, you'll change up the 'shoulds' by practicing reframing these thoughts into empowering statements, such as "I choose to" or "I'm curious about," you'll start to build more self-directed intuitive habits of thinking and doing. Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

A common recurring theme I see with my clients is a struggle to break free from diet mentality. Restrictive diet mentality is the belief that there are "right" and "wrong" foods you 'should' eat in order to lose weight or maintain your weight. When use restrictive diet mentality to lose/maintain weight, what happens is you prioritize choosing those virtuous foods above your own internal tastes and preferences. When we ask ourselves to consistently eat virtuous foods over what we prefer to eat, we experience scarcity thinking. There is manager you telling you all of the things you should be eating and then there is the part of you wants what she wants. This pits inner and outer selves against each other; and what we see is the dynamic of 'being good' for a while, which is always followed by 'being bad, overeating, feeling out of control, and self judging. We can participate in restrictive deit mentality for decades, even though we all know this approach is flawed, as evidenced by people we know who eat "unvirtuous" foods yet maintain a healthy weight.How do I know when my clients are grappling with diet mentality? One sign is that they make a food plan, but then don't end up following it consistently. Another sign is a resistance/fear of putting the bad/unvirtuous foods on their plan; even though they might be eating those foods daily without permission. A third sign is using shaming/judging self talk to increase compliance with virtuous choices. This disconnect between planned and actual eating is a key indicator you might be  stuck in restrictive diet mentality.Your coach homework for this week is to take a look at your food planning from the previous seven days and identify any foods they overate. Plan for those foods intentionally this week, by practicing enjoying them with permission and following your hunger and fullness cues. The goal is to create emotional satisfaction in the experience of eating those foods with permission and safety; which tells the brain the way to lose weight sustainably, for life, is to tune into your own choices internal cues for answering the questions of what, when, and how much to eat.Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

Success in changing habits around food relies on having tools ready to respond when you have an urge to eat outside of being hungry or already having eaten enough food. In today's episode, I give you fifteen good responses to practice and have at the ready when you find yourself having an urge to overeat. Using these will help you redirect how you think in those moments to help you respond differently AND help it feel easier to choose to not overeat. Here is the list of fifteen good responses for when you have an urge to overeat. This will taste even better when I'm hungry again.It tastes so good AND overeating won't allow me to enjoy this any more than I already have. If I stop at enough, I'll be able to have it again the next time I'm hungry, which will be sooner than if I overeat now...PLUS I'll be proud of myself. I’ve already decided on this issue. If I say yes to eating more right now what am I saying no to? This is my chance to practice a new habit. I want it, but I also want to (lose weight this week). I will meet the discomfort of stopping now, or I will meet the discomfort of my overeat when I fill out a discovery sheet tomorrow. Either way, it’s uncomfortable. Of course, it tastes good. If I put it away now I get to enjoy it again tomorrow.Yes, it tastes good, but so does going to bed knowing I've had my own back today. Food can’t make me feel better, only my thoughts can do that. What do I really need right now to feel better? Am I tired, stressed, overworked, or need to give myself a break? Can I acknowledge my needs beyond what food can give me right now? The price of learning how to change habits is my willingness to be uncomfortable for a while. I won’t always feel this way about stopping the more I practice this skill. Your Coach homework this week is to PRACTICE and REHEARSE thinking these so they are fresh in your mind when the urge to overeat happens. Then, practice using them, and see how your typical responses to urges to overeat might change. For a downloadable PDF copy of these responses, comment 'LIST' this episode 60 instagram post and I'll DM you the link. Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

In this episode I introduce a strategy that you can use to help you be more intentional AND feel better during times whenvoyu notice you tend to overeat. Emotional time blocking is deciding how you WANT to feel ahead of time instead of reacting to or resisting to how you feel when you are in automatic mode. Time blocking your day can encompass more than just identifying when you focus on what tasks you want to accomplish that day. Time blocking can also take into comsideration how you want to feel intentionally during each segment or section of your day. When you both plan for how you spend your time AND how you want to feel during that time, you are practicing emotional time blocking. Emotional time blocking can be used to be more intentional any time you notice you tend to overeat. Successful emotional time blocking will depend on your ability to identify the core need underlying the problematic desire or want, and I give you examples of how to do that inside the episode. Your coach homework this week is to try emotional time blocking, not just for overeating patterns, but also as a way to level up your overall experience in any challenging times where you'd like to feel better and get different results. Doing so will allow you to feel more in control and with a plan for how you want to show up and feel in the process rather than feeling like you are always reacting to emotions you typically eat over like feeling tired, overwhelmed, or stressed. Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

Today I answer three questions from the VIPs on my email list: 1. Allison has recently lost 40 lbs over 15 months with the help of Wegovy.  Her question is what happens when the meds go away? How does a person deal with the brain chatter they've had for 30 plus years when the meds are gone? 2. Kay Ann is very judgmental of her body shape. She needs to loose 30lbs, does strength training, and core. She says she has nice arms, not bad shaped legs, but her middle torments her.  3. Julie has lost 123 pounds and is thrilled to now be at 135 pounds. She has been taking Ozempic and is now stretching out the number of days between shots and prioritizing movement and weight-bearing exercise.  She is asking for any advice that I think would be beneficial for her at this part in her journey. Thank you everyone for submitting your questions I hope my feedback was helpful. To get your question answered; join the VIP email list by visiting https://hbeardsley.com/subscibe. Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

Anti-fragility means that a system becomes stronger when faced with disruptions, variations, or outlier events. Variability in a system like weight loss are often things like holidays or vacations, which are are often viewed 'hard' for weight loss and as such we tend to respond by resisting these stressors which makes everything harder, or more 'fragile.' Making your weight loss or weight maintenance system 'anti-fragile' means embracing the variability of life that put stressors of your system in order to learn how to make the entire system stronger. This way we can view stressors event as opportunities for growth and learning, rather than viewing them as failures. Overcontrolling the weight loss system sytem can make it more fragile; for example virtuous eating, all-or-nothing thinking, indulging in 'I'm off track' thinking, and obsessing over 'streaks', can introduce fragility into your weight loss system. Instead, focus on understanding the underlying reasons for your actions and results and use those as a way to build a more robust and anti-frgaile weight loss system. Weight loss does not occur in a vacuum, and fragility in weight loss may be indicative of fragility in other areas of life, such as finances, relationships, or past trauma. Addressing these broader issues can help build the tensile strength into your habits around food needed for sustainable weight loss. Coach Homework:  1. Identify what are the fragile components of your weight loss approach. List as many as you can think of.  2. Explore ways to think and approach these variations and how you can make your weight loss system anti-fragile or stronger as a result of when these things happen.Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

Human beings have the unique ability to think, feel, take action, and listen intentionally by using the prefrontal cortex part of our brain rather than do all of those things automatically or reactively. Being curious and aware of 'how' you listen to and then interpret what you hear can completely change how you see yourself and how you view and understand others. Without intentional listening, our past experiences and expectations will always be filtering and shaping the way we interpret what we hear in our self talk and what we hear from others. This can be a significant obstacle in weight loss, as our automatic, habitual thoughts and beliefs about food and our behaviors can prevent us from making meaningful changes. [00:15:17]By actively listening and questioning our beliefs, we can gain a deeper understanding of the underlying issues driving our behaviors, such as overeating. [00:19:51]Intentional listening means developing the habit of not believing everything our brain tells us. Considering alternative perspectives, separating facts from our automatic interpretations and then choosing the meaning we want to give to our experiences is a powerful tool for breaking free from unhelpful patterns and creating lasting change. [00:19:59]If we want to work on active listening, it's important to balance those efforts with regular periods of mental rest like meditation daily or even serveral times a day.  [00:30:51]Intentional listening is a great way to reclaim your life, your beliefs, and your perspective of yourself and others as your own. To be truly free requires listening actively, using discernment, and then choosing what to think in response in a way that that serves you and the person you want to be. [00:34:12]Coach Homework assignment: 1. Has there ever been a time in your life when you thought what you heard was a wrong interpretation and that had big consequences? 2. Has there ever been a time in your life when someone misunderstood what you were trying to say and that had consequences? [00:34:46]Deeply listening to other people without your own agenda or old beliefs filtering what you hear can give you a deeper. truer understanding of yourself and why you do what you do. Once you are aware of your behaviors, you have a shot at being able to change them. Active or intentional  listening can give you that, and it's something you can work at every day in little ways with your self-talk and how you communicate with the important people in your life.  [00:36:18]Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.

In this episode, I teach you some techniques for how to eat less and feel satisfied with less. For most of us, this means changing your habit of how you determine what is enough food that still allows you to lose weight without feeling restricted. Our old habits of determining what is enough food is usually using visual estimations of what is enough like preportioning or using a certain sized plate or bowl. Or, we are waiting to feel physical fullness (stretching in the stomach) as a cue for when to stop eating. These methods not a reliable or effective ways to determine how much food is enough to lose weight AND also represents enough to feel emotionally satisfied.  Listen in and take notes on the full 6 step protocol for how to eat less and feel satisfied or visit me on the Instagram reel to grab the steps. The link is below. Homework: What exactly does it feel like when you’ve eaten to completely full, 10 out 10 parts full? What does it feel like when you are done eating a meal that will maintain your weight?What does it feel like when you are done eating a meal that is physically enough food, but a number of bites less than you would typically eat to maintain? What does it feel like when you are done eating a meal that isn’t enough food physically? Why do you suppose you might have resistance to eating a little bit less? What is you worried about if you have in fact, eaten enough food physically to 7/10ths full?For your answer to number five, what can you do to anticipate this need and meet it ahead of time knowing you will feel this way when you practice eating to 7/10th full?Support the show🎁 Become a VIP Subscriber at HBeardsley.com/subscribeGet two free gifts, subscriber-only tips, and an exclusive VIP discount on my digital Follow-Through Planner.🛠️ This planner is the perfect tool to help you reach your weight goals & build the habits —and your future self—will thank you for. Check it out here: HBeardsley.com/planner📲 Connect with me on Instagram @ThriveInMidlife and join the conversation under this Episode's reel. Audio engineering by Young Cub Audio.