The Healthy, Real Food®️ Podcast with Erin Hart, BSN, RN

Why Diet Soda Can Sabotage Weight Loss (and the 5 Habits for Sustainable Results) | Healthy Real Food Podcast Ep. 257In episode 257 of the Healthy Real Food podcast, the host explains why diet soda and artificial sweeteners can interfere with sustainable weight loss even though they contain zero calories, citing World Health Organization guidance and research linking non-sugar sweeteners to increased cravings, altered fullness signaling, insulin response, gut microbiome changes, higher fasting insulin, and long-term increases in visceral fat and BMI. She emphasizes a mindset shift from deprivation to abundance and argues that certain foods may require boundaries similar to unhealthy relationships. She outlines the five foundational NutriHabit™ habits—eating real food (free from sugar and flour), weighing food without snacking, writing food down the night before, eating what you wrote, and daily accountability—sharing client stories and her own 100+ pound weight loss maintenance to illustrate how structure, planning, and support make success feel inevitable.00:00 Deprivation to Abundance02:48 Diet Soda Question03:49 Program Strategy Overview07:18 Science Against Sweeteners10:47 Diet Soda Not Neutral12:54 Winning the Day Framework14:21 Habit One Real Food17:25 Habits Two to Four Planning19:32 Habit Five Accountability21:31 Client Cautionary Tale23:28 Resistance and Boundaries25:54 Detox Success Stories31:35 Three Es and Consistency33:24 Weekly Challenge and Offer34:29 Final InvitationReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Back to Routine, Back to Results: The 2-Week Reset for Women Over 40 (Episode 256)In episode 256 of the Healthy Real Food podcast, Erin (a registered nurse and health coach) explains why routine changes—like back-to-school, new jobs, health shifts, or moving into or out of a maintenance break—make women over 40 especially vulnerable to falling off their weight-loss plan. She argues that weight loss becomes “inevitable” through execution, habits, and routines rather than willpower, noting that motivation and confidence follow action. Erin describes how transitions increase decision-making and “limbic friction,” making consistency harder when automation disappears. Her key solution is a simple two-week reset: anticipate the transition and spend two weeks laser-focused on basics like sticking to a meal plan, writing food down the night before, eating what you wrote, planning ahead, and staying connected to support. She emphasizes progress over perfection, habit stacking, and resilience through hard seasons.00:00 Weight Loss Made Inevitable01:20 Back to School Reset05:04 Mindset Strategy Execution06:26 Why Routines Beat Willpower08:38 Transitions Derail Progress11:39 Two Week Basics Plan14:10 Habit Stacking Automation15:47 Grace Support Faith17:19 Rule of Thirds Resilience18:14 Next Steps and SendoffReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Is Your Weight Loss Plan Making You Less Healthy? (Women 40+)In episode 255 of the Healthy Real Food podcast, a registered nurse with 18 years of hospital experience explains why “just eating less” can be the wrong weight loss strategy for women over 40 and may cost muscle, bone density, metabolism, and future quality of life. She reframes the goal from weight loss to fat loss and body composition, emphasizing balanced macronutrients, adequate protein, and a sustainable, moderate calorie reduction (about 10–30%) rather than aggressive cuts that increase muscle loss. She discusses planned maintenance breaks every 6–12 weeks to support metabolism and reduce burnout, highlights the importance of preserving muscle to improve blood sugar control and support brain health, and warns that GLP-1 appetite suppression without structure can increase risk of muscle and bone loss. She outlines key health pillars (sleep, nutrition, fitness, social/emotional) and recommends adding resistance training once nutrition is consistent.00:00 Is Dieting Hurting You03:07 Mindset Versus Strategy06:06 My Dieting Wake Up Call08:31 Fat Loss Not Weight Loss11:05 Why Cutting Too Hard Backfires14:26 Maintenance Breaks That Work17:11 Skinny Fat And Muscle Loss19:44 GLP 1 And Protecting Muscle22:48 Healthy Plan And Training Basics25:45 Reframe And Next StepsReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

6 Mental Tools for Weight Loss Success (Women 40+) | Healthy Real Food Podcast Ep. 254In episode 254 of the Healthy Real Food podcast, the host speaks to women over 40 who struggle to stick to meal plans and shares six mindset tools that helped her lose over 100 pounds and keep it off for five years. She explains her background of dieting cycles, binge eating, and prediabetes risk, and teaches a success framework of mindset, strategy, and execution, emphasizing that psychology drives most results. The six tools are creating a clear vision, identifying a deep “why” through a seven-levels-deep exercise, choosing thoughts on purpose by reframing negative thinking, building daily mindset practices like journaling and gratitude, getting support and accountability through community and coaching, and training yourself to act—using the five-second rule to take immediate action and interrupt cravings. She ends by inviting listeners to book a free weight loss strategy session.00:00 Diet Plan Struggle01:34 Welcome and Summer Update02:58 Month Theme Mindset First04:17 Her Rock Bottom Story06:00 Success Framework Explained09:21 Tool 1 Clear Vision12:14 Tool 2 Find Your Why16:02 Tool 3 Reframe Thoughts20:25 Tool 4 Daily Mindset Habits23:13 Tool 5 Support and Accountability27:55 Tool 6 Act Immediately33:57 Recap and Next StepsReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Understanding Your Nervous System for Lasting Weight Loss In episode 253 of Monday Mindset, we explore how understanding your nervous system can help you break free from emotional eating, manage stress, and achieve sustainable weight loss. Learn about Polyvagal Theory, developed by Dr. Steven Porges, and how it explains the connection between your nervous system and behaviors around food. Discover how to recognize different states of your nervous system (ventral vagal, sympathetic, and dorsal vagal) and their impact on your weight loss journey. This episode is packed with insights and practical steps to help you feel calm, confident, and in control. Don't miss part two next week where we'll dive into techniques for shifting out of stress and into a state conducive to weight loss.00:00 Introduction: The Struggle with Food and Weight Loss00:20 Understanding the Nervous System's Role02:38 Polyvagal Theory Explained03:25 Recognizing Nervous System States09:55 Mapping Your Nervous System11:38 Creating a Safe State for Weight Loss12:41 Conclusion and Next StepsIf you are a woman that feels out of control around food and wants to lose weight for the last time, I can help you.Sign up for a free weight loss strategy session to learn how to overcome emotional eating today! Go to www.healthyrealfood.com/consult to learn more and claim your free seat before the spots are filled!Ready to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Self-Care Isn’t Selfish: The 4 Ds to Protect Your Time & Lose Weight for Good (Ep. 252)Erin Hart explains that there’s never a perfect time to start a health journey, especially for busy women over 40 juggling family, work, and community responsibilities, and argues that prioritizing self-care is not selfish because it helps you show up whole and healthy for others. Drawing from her own 2020 starting point at 284 pounds as an ICU nurse and mom of three, she teaches the “four Ds” to protect time and energy for weight loss success: delete, delay, delegate, and disappoint. She also shares a “rule of thirds” support system model—one-way support from a coach/mentor, mutual peer support, and pouring into others—plus a five-minute exercise to sort commitments into non-negotiables, optional wants, and a not-to-do list. She invites listeners to book a free strategy session at healthyrealfood.com.00:00 Start Today Not Someday02:40 Why You Feel Too Busy05:28 Self Care Isn’t Selfish07:51 The Four Ds Framework08:27 Delete and Delay09:37 Delegate and Disappoint11:30 Rule of Thirds Support13:32 Your Five Minute Reset15:29 Simple Plan and Next Steps16:21 Final Encouragement and GoodbyeReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

In this episode, I'm sharing a teaching I recorded a while back for a course I created, because I still see these same eight pitfalls trip up women in the weight loss phase today. If you've ever found yourself overeating, self sabotaging, or regaining weight you already worked so hard to lose, this one is for you. I walk through the eight pitfalls I see most often as a health coach, the ones that quietly derail progress even when you're trying really hard, so you can start to see them coming before they take you out.In this episode:We talk about excuses, exceptions, and ego, and why those three things keep so many women from getting all the way to their goal. We talk about perfectionism and the all-or-nothing mindset, and why one off plan bite doesn't have to turn into the whole plate of dessert. We talk about the trap of comparison, and why the only person worth measuring yourself against is who you were six months ago. We get into emotional eating and why the inner work matters as much as the meal plan itself. We talk about NEAT, the sneaky way your body slows you down without you noticing, and why movement outside the gym matters more than people think. We talk about relying on willpower instead of building a plan that removes the guesswork. We talk about following the wrong meal plan, and why the right plan is simply the one you can stick to. And we close with the pitfall of people pleasing, and why your own self care has to come first.Resources mentioned:Grab my free 30 Sugar and Flour Free Meal Ideas at www.healthyrealfood.com/freemealideasJames Clear's failure pre-mortem exercise, mentioned near the end of the episodeReady for support putting this into practice?Book your free strategy session at www.healthyrealfood.com/consult and let's build a plan that actually works for your life.Ready to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Lose Weight for the Last Time: Mary McCoy on 110-Pound Weight Loss, Maintenance & Peace with Food (Ep. 250)In episode 250 of the Healthy Real Food podcast, Erin interviews NutriHabit mentor Mary McCoy, a breast cancer survivor who lost 110 pounds with a real food lifestyle and has maintained it for over a year. Mary shares why she started in October 2023 without waiting for a “perfect” date, how giving up sugar and flour quickly improved how she felt, and the non-scale victories that came with losing over 100 pounds. She discusses emotional eating rooted in trauma and self-soothing, and the tools that helped her change—journaling, therapy, pausing to identify emotions, and reframing self-talk from “trying” to “doing.” Mary explains her abstinence approach, shifting from diet mentality to identity, building exercise gradually, using accountability, and practicing maintenance breaks to learn how to add food back. Erin closes by inviting listeners to healthyrealfood.com for a free strategy session.00:00 Lose Weight For Good02:15 Meet Mary McCoy03:15 Cancer To Thriving06:05 Real Food Basics08:07 Non Scale Victories10:08 Roots Of Weight Gain13:12 Tools For Emotions16:01 Identity And Self Talk18:59 Maintenance Mindset25:18 Exercise Progression28:59 Starter Tips And Accountability31:40 Maintenance Breaks And Photos38:57 Community And ClosingReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Is Type 2 Diabetes Reversible? Insulin Resistance, Root Causes, and Simple Metabolic Shifts (Ep. 249)In episode 249 of the Healthy Real Food podcast, host Erin interviews functional medicine practitioner Dr. Jason Shumard, who specializes in type 2 diabetes, insulin resistance, and metabolic health, particularly for women who feel stuck despite “doing everything right.” Dr. Shumard shares how his mother’s worsening diabetes and eventual death in 2021 led him to functional medicine and to helping patients normalize A1C and get off medications. He explains insulin resistance as a cellular problem (not just high blood sugar) and describes how repeated sugar and insulin spikes can shut down insulin receptors, driving cravings through effects on GLP-1 and leptin. They discuss early testing (A1C, fasting glucose, insulin, triglyceride/HDL ratio), why extreme restriction raises cortisol and slows metabolism, the benefits of real-food, balanced eating, and the importance of resistance training and sustainable, structured plans—especially with GLP-1 use.00:00 Is Diabetes Reversible01:38 Meet Dr Jason Shumard03:24 His Story and Mission08:18 What Insulin Resistance Is12:12 Root Causes and Testing14:32 Functional Medicine Explained17:44 Early Signs and Lab Markers20:19 Cravings GLP1 and Hunger21:42 Real Food to Heal Cells25:03 Why Eat Less Fails Women27:55 Sustainable Weight Loss Plan32:52 Muscle Mass and Strength36:04 Never Too Late to Heal39:45 Start With Your Why43:24 Where to Find Dr ShumardTo learn more from Dr. Shumard, visit his website at www.drshumard.comReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Episode summary: In today's episode, Erin shares her recent ADD diagnosis at forty-two and what it revealed about her 100-pound weight gain in her twenties and thirties. She breaks down the science behind ADD, dopamine, and emotional eating, explains why this connection goes undiagnosed in so many women, and shares what has actually helped her and the hundreds of women she coaches.Key takeaways:ADD looks completely different in women than in men. It often shows up as anxiety, perfectionism, emotional intensity, and inattentiveness rather than hyperactivity — which is why so many women are never diagnosed.ADD is a dopamine regulation issue, and the ADD brain is constantly searching for ways to raise dopamine. Food, especially sugar and processed carbohydrates, is one of the fastest available sources.Research shows adults with ADHD have 2.7 times higher odds of obesity and are 4.1 times more likely to have binge eating disorder compared to those without ADHD.Emotional eating is not a willpower problem. It is your brain seeking relief, soothing, and pleasure — and understanding that is the beginning of real change.Structure, real food, inner work, accountability, and joyful movement are the most powerful tools for breaking the dopamine-food cycle.Resources and links mentioned:CHADD (National Resource on ADHD): www.chadd.orgADDitude Magazine — ADHD and Dopamine: www.additudemag.com/slideshows/adhd-obesity-linkPubMed: ADHD and Obesity Scoping Review (2025): https://pubmed.ncbi.nlm.nih.gov/40077657PubMed: ADHD and Overweight in Children, Meta-Analysis: https://pubmed.ncbi.nlm.nih.gov/36952326Join the NutriHabit app waitlist: www.healthyrealfood.com/nutrihabitReady for support? If this episode resonated with you, I would love to connect. Book a free strategy session with me at www.healthyrealfood.com/schedule/free-consult — we will talk about where you are, what has gotten in your way, and whether the NutriHabit coaching program is the right fit for you. Find out more at www.healthyrealfood.com.Ready to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Nervous System Regulation for Emotional Eating: JD Tremblay on Discipline, Resilience & the “Double Breath”Erin shares a candid moment from her Healthy Real Food Podcast interview with JD Tremblay where she feels off her game due to family stress, and JD teaches a nervous system regulation tool called the “double breath” (inhale to perceived full capacity, inhale again, hold, then release slowly) that quickly calms the body and can be done discreetly. JD, an integrated engineer, certified naturopath practitioner, ultra triathlete, and director at Hungry Warrior Academy, explains that discipline comes from following structure and systems, not perfection. He outlines the DECA framework—Discipline, Energy regulation, Capacity, Action—encouraging listeners to start with small “non-negotiables,” build quick wins, and avoid unrealistic comparisons. They discuss resilience through recovery, sleep, naps, meditation (minimum 12 minutes), and pattern recognition around eating behaviors.00:00 Podcast Intro and Guest Tease01:07 Meet JD Tremblay03:07 JD Origin Story and Military Lessons04:36 Double Breath Reset Demo08:51 Resilience Through Discipline09:50 DECA System Explained14:52 Quick Wins and Taking Action19:04 Recovery and Meditation Tools21:05 Emotional Eating and Regulation22:21 Pattern Awareness and Wrap UpReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

It’s Not Too Late: Patricia Sigerson’s Real Food Transformation, Staying Off Meds & Changing Your Family Tree | Ep. 247In Episode 247 of the Healthy Real Food podcast, Erin interviews NutriHabit mentor Patricia Sigerson about her health transformation and why she believes it’s not too late to change your trajectory. Patricia shares how watching family members struggle with diabetes, medications, and declining health shaped her deep “why” to stay off meds and use food as medicine, including improving her cholesterol without statins. They discuss separating food from connection, creating new active memories with grandkids through salads, smoothies, apples, and outdoor activities, and the mindset shifts that support long-term maintenance: progress over perfection, course-correcting quickly, planning and preparation, having freezer backups, and surrounding yourself with a supportive community for accountability and encouragement.00:00 Hopeful Episode Intro02:31 Meet Patricia Mentor06:45 Patricia Deep Why12:06 Grandkids New Traditions15:04 Food Connection Mindset21:25 Non Scale Victories24:28 Course Correcting Skills28:35 Tips For Beginners33:07 Planning Freezer Hacks34:09 Final Encouragement OutroReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

How to Help Kids Find Peace With Food (ADHD, Dopamine & Emotional Eating) | Kamy MoussaviIn episode 246 of the Healthy Real Food Podcast, Erin interviews Kamy Moussavi, founder of Step Together, a family-centered program helping parents and children build healthier habits through emotional regulation, supportive routines, and sustainable lifestyle changes, with a focus on ADHD, impulsivity, and emotional eating. Kamy shares his personal history as the overweight kid who struggled with food addiction and bulimia into his 20s, and explains why excess weight is often a symptom of deeper emotional and environmental factors, including dopamine-seeking behaviors and family stress. They discuss how modern addictive food and screen environments affect kids, the ADHD–dopamine connection (especially inattentive ADHD in girls), and why parents should avoid pressuring children and instead change the home environment, model healthy coping, reduce shame, and prioritize self-care. Kamy directs listeners to steptogether.us for coaching and a free session.00:00 Worried About Kids Food02:02 Meet Kamy And Step Together03:22 Kamy Origin Story06:57 Modern Addiction Environment09:39 Why Parents Come First13:17 Root Causes Emotional Coping15:59 Brain Science Behind Binging24:25 ADHD Dopamine Link31:59 Protective Parenting Strategies37:59 Drop Shame Find SupportTo learn more about Kamy and his misstion at Step Together visit www.steptogether.usReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

The Truth About Seed Oils (and the Best Fats to Eat) | Healthy Real Food Podcast Ep. 245 w/ Sherry CalbomIn episode 245 of the Healthy Real Food podcast, Erin interviews nutrition expert and author Sherry Calbom about industrial seed oils and why they may contribute to inflammation, weight gain, brain fog, hormone disruption, and cravings. Calbom defines common seed oils to avoid (including canola/rapeseed, grapeseed, corn, soy, safflower, sunflower, peanut, rice bran, and cottonseed) and shares preferred alternatives such as olive, avocado, and coconut oils, plus butter, ghee, and tallow. She explains how processing methods and omega-6 imbalance may drive oxidative stress and inflammation, affecting metabolism, insulin resistance, and even brain health. The conversation emphasizes reading labels, making simple pantry swaps, choosing better options when eating out, and using tools like the Seed Oil Scout app, and highlights Calbom’s book The Truth About Seed Oils.00:00 Seed Oils Warning02:10 Meet Sherry Calbom04:57 Weight Gain and Inflammation07:47 Which Oils to Avoid09:04 Healthy Fats to Choose11:06 Low Fat Diet Fallout13:51 Hormones and Insulin Resistance16:10 Why Seed Oils Harm22:12 Cell Membranes and Brain Health25:20 Healing Through Real Food30:04 Simple Swaps and Eating Out33:46 Purpose and Next Steps34:24 Book and Where to Follow35:25 Final Thanks and WrapReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

How Weighing Your Food Brings Peace (And Helps You Lose Weight for Good) | Ep. 244In episode 244 of the Healthy Real Food Podcast, Erin explains why weighing food on a digital scale can create peace instead of obsession, sharing how she lost over 100 pounds and kept it off with a real food lifestyle. She describes why willpower, intuitive eating, and eyeballing portions often fail in today’s engineered food environment, and teaches a simple “decide ahead of time” approach: write tomorrow’s plan tonight, then weigh and eat exactly what’s planned to quiet food chatter. Erin outlines the Nutri Habit Flex Step Meal Plan System, which customizes calorie targets (1400–3000 in 100-calorie steps), supports either abstinence or moderation, and uses ladder-style steps and maintenance breaks to make long-term maintenance sustainable. She also previews an upcoming NutriHabit app designed to simplify the meal-plan exchange math.00:00 Weighing Food Fears01:55 Transformation Story04:32 Why Diets Fail06:42 Brain vs Modern Food09:13 Bypass Willpower Plan10:09 Food Scale Freedom12:00 NutriHabit Flex Step14:30 Maintenance Ladder Strategy16:53 Who This Helps Most18:36 Real Food Plate Examples20:16 Tracking and New App23:18 Portion Math Demo26:10 Key Takeaways and WrapReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Weight Loss Isn’t Just Willpower: Dr. William Summers on Obesity Science, Nutrition, Stigma & GLP-1 MedsOn the Healthy Real Food podcast, host Aaron talks with Dr. William Summers, a Birmingham OB-GYN with over 30 years of experience who also specializes in medical weight management and metabolic health, about why obesity is a disease influenced by neuroendocrine signaling, hormones, inflammation, and modern processed foods—not just discipline or “calories in, calories out.” They discuss weight stigma and the shame many women carry, especially compared to men, and emphasize quality of life and separating worth from weight. Dr. Summers explains GLP-1 medications (including semaglutide and tirzepatide), future multi-receptor therapies, common GI side effects, rare serious risks like pancreatitis, and key exclusions such as medullary thyroid cancer/MEN2. They cover nutrition basics like reducing refined sugars, prioritizing protein, building muscle, and the need for sustained maintenance, plus upcoming Medicare coverage changes and affordability concerns.00:00 Is It Really Your Fault00:25 Meet Dr Summers02:49 Stigma Shame And Self Worth05:23 Obesity As A Disease07:29 GLP One Medications Explained12:20 Sugar Carbs And Protein Basics15:59 Fat Cells Leptin And Inflammation17:24 Nutrition Education And Policy20:26 Medicare Coverage Breakthrough22:45 Long Term Maintenance And Support26:27 Food Industry Sugar Trap27:09 Obesity Surge Explained28:15 GLP One Basics29:30 How GLP One Evolved31:45 Supplements And Nutrition32:32 Side Effects And Safety36:12 Cancer Risk Exclusions38:23 Managing Nausea Dosing40:40 Maintenance And Tapering43:34 Lifestyle Balance Mindset45:13 Heart Benefits Wrap Up45:48 Final Takeaways ResourcesWatch Dr. Summer's Video Series on Weight Loss here... https://www.youtube.com/watch?v=YMnFWPldTds&list=PLS7enKH0S3lyWlO8oqS_-nZzABLXp05UhOr go to www.theweightclinic.org to learn more. Ready to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Win the Evening, Win the Morning, Win Your Life (Healthy Real Food Podcast Ep. 242)Erin Hart shares how to lose weight for the last time by replacing willpower battles with systems, especially consistent evening and morning routines. She explains decision fatigue and the roles of the prefrontal cortex and basal ganglia, showing why routines make healthy choices more automatic, and highlights the cortisol awakening response as a powerful morning window best used for intentional activities rather than scrolling. Using the cue-routine-reward habit loop and habit stacking, she offers practical examples like planning tomorrow’s food after dinner, brushing teeth to “close the kitchen,” and checking in with an accountability buddy. Erin emphasizes “win the evening to win the morning,” suggests floor and ceiling goals for busy seasons, and reinforces foundational habits: writing food the night before, eating the plan, weighing/measuring, no snacking, and daily buddy connection.00:00 Lose Weight for Good01:44 Meet Erin and the Mission03:18 Your Day Starts at Night04:36 Brain Science of Routines06:47 Morning Cortisol Advantage08:35 Habit Loop and Stacking10:43 Motivation Is Not Required12:01 Win the Evening Routine14:14 Build a Morning Power Hour17:18 Busy Proof Floor Goals18:33 Systems Over Willpower19:33 Final Takeaways and Next StepsReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Success Has Rules: Mindset, Ownership & Weight Loss Breakthroughs (with John Ciet) | Healthy Real Food Podcast Ep. 241In episode 241 of the Healthy Real Food Podcast, Aaron interviews John Ciet, co-founder and co-owner of Century 21 Everest and author of the upcoming book Success Has Rules, about applying success principles to weight loss and health. John shares his upbringing in rural Utah, leaving law school after personal loss, and building a real estate career through the Great Recession to lead the number one Century 21 office in the world, emphasizing that the past doesn’t determine the future. He explains that mindset is a skillset, shifting from victim to victor requires ownership, self-love, forgiveness, and a compelling “why” stronger than willpower. John outlines daily practices to strengthen mindset—what you read, watch, listen to, and who you associate with—plus embracing failure, focusing on process and consistency, and taking small steps toward long-term change.00:00 Why Weight Loss Stalls00:30 Meet John Ciet05:06 John’s Early Life08:26 Law School Detour10:51 Building a Brokerage15:11 Mindset Is Skillset20:37 Victim Versus Victor23:25 Finding Your Deep Why28:26 Ask Better Questions29:59 Daily Mindset Practice30:28 Mind As Garden31:30 Guard Your Inputs33:26 Choose Better People35:23 Self Love Reset38:17 Fear Versus Love41:22 Failing Forward Mindset42:59 Trust The Process49:02 Small Steps Daily54:02 Final EncouragementReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Ultra-Processed Foods, Cravings & Real Nutrition After 40 (Interview with NutriFusion CEO William Grand)This episode of the Healthy Real Food Podcast focuses on why sustainable weight loss for women over 40 is about food quality and nourishment, not just calories. The host interviews William Grand, CEO of NutriFusion, who discusses America’s poor fruit and vegetable intake, how low produce consumption contributes to inflammation, oxidative stress, and chronic disease, and how ultra-processed foods and sugar can drive cravings and addictive-like eating patterns. They reference a 2024 BMJ umbrella review of 45 meta-analyses (nearly 10 million participants) linking higher ultra-processed food exposure to cardiometabolic disease, common mental disorders, and mortality. Grand advises skepticism toward marketing claims, reading nutrition facts and ingredient lists, and avoiding products with hard-to-recognize ingredients, while sharing NutriFusion as an alternative for those not getting enough fruits and vegetables.00:00 Why Weight Loss Stalls01:07 Ultra Processed Food Risks03:56 Meet William Grand04:36 Nutri Fusion Mission05:48 Fruits Veggies Inflammation09:56 Cravings Sugar Addiction13:43 Artificial Sweeteners Trap15:35 Read Labels Like Pro19:44 Kids Schools Food Fight20:20 Lawsuits Hope Change22:26 Where To Find Nutri Fusion23:28 Final Thanks Wrap UpTo learn more about NutriFusion go to www.nutrifusion.com. Ready to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Breaking the Diet Cycle & Finding Food Peace After 40 (Episode 239) | Interview with Angela ShanerIn episode 237 of the Healthy Real Food Podcast, the host interviews Angela Shaner about breaking the cycle of dieting, binging, and feeling out of control around food to find lasting peace with food and her body. Angela shares how stress, health issues, hypoglycemia, and worsening symptoms after college and having kids led her to seek answers through doctors, a functional medicine approach, and the book Bright Line Eating, before realizing she needed to treat her struggles as food addiction rather than a willpower problem. She explains how hiring a food addiction coach in January 2025, doing mindset work and journaling, and building sustainable real-food habits helped her become gluten/wheat free and avoid sugar while finding a workable “sweet spot.” They discuss motivation, vision, day-by-day progress, and fitness tips for women over 40, emphasizing strength training, walking, progressive overload, and recovery.00:00 Tired of Dieting01:57 Meet Angela Shaner03:29 Angela’s Food Struggles04:35 Health Crash and Answers05:52 Food Addiction Breakthrough07:55 Finding a Sustainable Sweet Spot10:47 Mindset and Nervous System11:54 Your Why and Motivation17:29 Vision and Future Self20:53 Fitness Over 40 Basics22:41 Progressive Overload and Recovery27:07 Believe It’s Possible29:13 Where to Follow Angela29:46 Final Thanks and Wrap UpReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Maintenance Breaks: The Secret to Losing Weight for the Last Time (Healthy Real Food Podcast Ep. 237)Erin Hart hosts episode 237 of the Healthy Real Food Podcast for women over 40, focusing on why most people regain weight: they learn restriction but not maintenance. She shares how a recent heart attack in her mother-in-law reaffirmed her mission as a registered nurse and health coach to help prevent diet-related disease, noting statistics about poor diet contributing to major causes of death in the U.S. Erin explains sustainable fat loss as a 10–30% calorie deficit, warns against overly aggressive deficits that can cause muscle loss and metabolic adaptation, and introduces maintenance breaks—short periods of eating at maintenance to restore energy, reduce hunger and burnout, and build maintenance skills. She outlines her “meal plan ladder” system with 100-calorie steps and a gradual reverse approach to add food while monitoring weight and keeping balanced real-food meals.00:00 Why Weight Comes Back02:08 Welcome and Mission02:44 Health Wake Up Call07:14 Maintenance Matters Most10:01 Calories and Deficits13:45 Metabolic Adaptation15:05 Maintenance Break Benefits18:28 Reverse Diet Ladder23:12 Food Quality and Balance24:57 Mindset and Next StepsReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Do a Habit Inventory to Lose Weight for the Last Time | Healthy Real Food Podcast Ep. 236In episode 236 of the Healthy Real Food Podcast, the host explains how habits—not willpower—drive sustainable weight loss and peace with food, especially for women over 40, and introduces a simple “habit inventory” to build awareness and lasting change. She shares how small, consistent actions compound over time (inspired by Atomic Habits) and highlights identity-based change, using client Jean’s 80+ pound loss and improved strength as an example. List your current habits, then separate those that serve you from those that don’t, and identify what the future version of you does consistently. Choose one high-impact habit to focus on, apply the four behavior-change laws (make it obvious, attractive, easy, satisfying), add friction to unwanted habits, and prioritize foundational practices like real food, tracking, follow-through, and daily accountability, plus support through coaching and strategy sessions.00:00 Stuck Starting Over01:37 Welcome And Spring Check In02:59 Why Habits Change Everything04:50 Client Story And Patience06:09 Willpower Versus Automation08:43 Identity Based Habits09:50 How To Do A Habit Inventory12:46 Future Self One Habit Focus15:41 Make Habits Easy And Stick17:16 Five Foundational Habits18:59 Hope Systems And Support21:09 Recap And Next Steps22:43 Free Strategy Session InviteReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Feeling Like Quitting Your Weight Loss Journey? Use the Emotional Triad to Get Back on Track (Ep. 235)In episode 235 of the Healthy Real Food Podcast, the host speaks to women feeling discouraged on their weight loss journey and explains how emotional state drives behavior. She shares her own recent experience of wanting to quit while building her business and teaches Tony Robbins’ “Emotional Triad”—physiology, focus, and language—as a practical way to shift out of a slump. She describes how changing posture, movement, sleep, and nourishment can boost energy; how redirecting focus from what’s not working to progress and “the gain” restores momentum; and how replacing disempowering self-talk with empowering language supports course-correction. She emphasizes that fear and self-doubt are normal, encourages listeners to “stop stopping,” and invites them to follow, review, share, or message her on Facebook Messenger for coaching support.00:00 Feeling Like Quitting01:49 Podcast Welcome02:47 Emotional Triad Intro04:10 Rule of Thirds06:31 Physiology Shift08:52 Focus Your Attention11:02 Empowering Language12:37 Stop Stopping13:45 Wrap Up and Next StepsReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

The Invisible Barrier Keeping You Stuck in Weight Loss (Mindset Mastery for Women Over 40) | Ep. 234In episode 234 of the Healthy Real Food Podcast, Erin Hart speaks to women over 40 who feel stuck in a cycle of dieting and self-doubt, emphasizing that lasting weight loss is driven less by strategy and more by mindset. She explains how thoughts become beliefs and identity, and how the brain looks for evidence to confirm what you already believe, making self-talk a key tool for change. Erin shares her own story of losing over 100 pounds after being 284 pounds in 2020 and maintaining the loss for more than five years, and illustrates mindset principles through her experience learning to ski at Solitude Mountain Resort in Utah—showing how coaching yourself with helpful thoughts improves outcomes. She encourages listeners to notice their self-talk, challenge unhelpful thoughts by asking if they are true, helpful, and kind, and replace them with empowering alternatives that act as direction. Using examples from her daughter Eva’s perspective on falling while learning and quotes from Henry Ford and Thomas Edison, she reframes failure as feedback and urges persistence. Erin also highlights how coaching accelerates growth, inviting listeners to seek support through free coaching calls via healthyrealfood.com and reminding them their past does not determine their future.00:00 Stuck Over 4002:02 Welcome And Credibility03:31 The Mean Girl Voice04:53 Thoughts Aren't Facts06:31 Skiing Mindset Story11:21 Falling Is Learning13:56 Rewire Your Brain15:11 Weekly Mindset Practice16:07 Why Coaching Helps18:22 Final EncouragementReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Holistic Health and Real Food Lifestyles with Karen Zuzu Armes | Healthy Real Food PodcastIn this episode of the Healthy Real Food Podcast, Erin introduces Karen Zuzu Armes, a holistic health coach educator. They discuss the importance of planning and preparation in maintaining a real food lifestyle, especially for those with busy lives. Karen shares practical tips on how to make healthy eating more sustainable, including batch prepping ingredients, drinking more water, and creating an environment that supports healthy choices. They also explore the challenges of sugar addiction and ways to overcome it. Additionally, Karen talks about her holistic health education programs and retreat center. Tune in to learn actionable steps that can help make healthy living feel more doable.00:00 Introduction to Today's Guest: Karen Zuzu Armes02:26 Karen's Journey and Family Life03:16 The Importance of Preparation in a Healthy Lifestyle06:31 Overcoming Sugar Addiction10:15 The Holistic Transformation: Mind, Body, and Spirit13:59 Practical Tips for Beginners15:41 How to Connect with Zuzu16:39 Conclusion and Final ThoughtsTo dive deeper with Zuzu and learn more about the support she offers... check out her website at www.zuzuunleashed.com. Ready to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Transforming Health with a Raw Food Lifestyle: Interview with Author Axay ShahIn this episode of the Healthy Real Food Podcast, Erin interviews Axay Shah, who shares his inspiring 16-year journey of following a whole food, plant-based diet that emphasizes raw foods. At 66 years old, Axay has not only reversed chronic health issues but also runs marathons and leads an active, fulfilling life. They discuss the benefits of raw food, long-term habit changes, and the importance of progress over perfection. Axay emphasizes understanding and gradually adopting a real food lifestyle as key to sustainable health improvements. Discover how small, consistent changes can lead to significant, lasting health transformations.00:00 Introduction to the Healthy Real Food Podcast00:05 Meet Axay Shah: A Journey of Transformation00:57 The Benefits of a Real Food Lifestyle02:57 Axay's Personal Health Journey06:02 The Power of Raw Food12:22 Making Sustainable Changes21:18 Axay's Book and Final Thoughts29:02 Conclusion and Contact InformationTo dive deeper with Axay Shah and learn about his new book, In Nature We Trust. Check out his website at www.rawfoodiest.comReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Overcoming Common Thinking Errors on Your Weight Loss Journey | Healthy Real Food Podcast Ep. 232In this episode of the Healthy Real Food Podcast, we tackle the eight common thinking errors that can subtly sabotage your weight loss goals, consistency, and confidence. These thinking errors, often referred to as cognitive distortions in psychology, include emotional reasoning, all-or-nothing thinking, catastrophizing, overgeneralization, mental filtering, mind reading, labeling, and should statements. Learn how to identify and shift these patterns to build a more empowering mindset and stay on track with your healthy real food lifestyle. Join us as we delve into practical strategies to master your mindset and achieve lasting weight loss results.00:00 Introduction: Common Weight Loss Struggles00:18 Understanding Thinking Errors02:58 The Power of Mindset in Weight Loss07:23 Emotional Reasoning: The First Thinking Error11:43 All or Nothing Thinking14:27 Catastrophizing and Overgeneralization16:28 Mental Filtering and Discounting the Positive19:04 Mind Reading and Labeling23:48 Should Statements and Final Thoughts27:03 Conclusion and Call to ActionReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

How to Lose Weight for the Last Time: Introducing the Healthy Real Food Meal Plan WorkbookEver wished weight loss was simpler and more sustainable? Episode 230 of the Healthy Real Food Podcast offers a sneak peek into the new Real Food Meal Plan workbook for a straightforward and customizable approach to nutrition. Learn about the flexible meal planning system that supports weight loss, maintenance, and muscle building without the need for calorie counting or restrictive diets. Host shares personal weight loss journey and reveals effective methods for achieving long-term health goals. This episode is packed with valuable insights on creating a balanced meal plan, calculating your caloric needs, and using strategic maintenance breaks to support your metabolism. Join us for practical tips and client-tested strategies to find peace with food and lose weight for the last time.00:00 Introduction to Simplified Weight Loss00:06 Overview of the Real Food Meal Plan Workbook00:42 Personal Weight Loss Journey and Program Evolution01:10 The Flexible Food Exchange System01:26 Selecting and Customizing Your Meal Plan03:46 The Importance of a Personalized Approach08:01 Understanding Caloric Needs and Goals16:10 The Role of Macronutrients in Your Diet19:03 Strategies for Sustainable Weight Loss24:05 The Importance of Maintenance Breaks27:25 Incorporating Exercise and Final Tips36:29 Conclusion and Invitation to Join the ProgramReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

How to Take Action on Your Health Goals Without Relying on Motivation | Episode 229In this episode, we dive deep into overcoming the common struggle of taking action towards achieving your health goals, even when you don't feel like it. Host [Name] shares personal anecdotes and effective strategies that bypass the need for motivation. Learn why motivation is not the missing piece, the power of small consistent actions, the impact of the Five Second Rule by Mel Robbins, and the importance of discipline in building self-trust and achieving sustainable weight loss. Whether you're struggling with maintaining New Year's resolutions or seeking long-term health transformations, this episode provides the practical tools and mindset shifts you need to stay on track and achieve your goal body.00:00 Introduction: The Challenge of Motivation02:20 Maintaining Momentum with Health Goals02:56 Taking Action on Hard Days04:55 Building Self-Trust and Overcoming Overwhelm08:09 The Power of Small Actions08:53 The Five Second Rule: A Tool for Action10:52 Discipline and Consistency: Keys to Success14:19 Conclusion: Embrace Uncomfortable ActionReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

The Crucial Step to Lasting Weight Loss: Mastering Maintenance | Healthy Real Food Podcast #228In episode 228 of the Healthy Real Food Podcast, we tackle the often overlooked but critical phase of weight loss: maintenance. Many women struggle not with losing weight but keeping it off, and this episode delves into why that happens and how to navigate maintenance successfully. The host shares stories from women who have regained weight after losing it and discusses common pitfalls like fear of adding food, treating weight loss as a temporary diet, and lacking a strategic approach to maintenance. This episode offers practical advice and introduces a new toolkit designed to help women transition smoothly into this phase, emphasizing the importance of consistency, mindset, and support. Whether you're nearing your goal or just starting your journey, this episode provides valuable insights to help you maintain your weight loss for good. You can do it00:00 Introduction: The Real Challenge of Weight Loss01:27 Understanding the Importance of Maintenance02:59 Common Struggles with Maintenance05:56 Overcoming Fear and Building Consistency09:03 Redefining Goals and Embracing a New Mindset11:56 Introducing the Healthy Real Food Program15:10 Conclusion: The Path to Sustainable Weight LossReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Harnessing the Power of Vision Boards for Sustainable Weight LossWelcome to Monday Mindset on the Healthy Real Food podcast! In today's episode, we delve into the transformative power of visualization and vision boards to help you create the life you desire. We discuss how mindset plays a crucial role in weight loss and overall success, emphasizing that 80% of your success stems from your mindset. Learn actionable steps to create and effectively use a vision board to visualize your goals, overcome obstacles, and engage your emotions. The episode also highlights the role of the reticular activating system (RAS) in focusing your energy and attention on your desired outcomes. Start this visualization journey to activate your mind and transform your life today!00:00 Introduction to Monday Mindset01:47 The Power of Vision and Mindset03:16 Exploring Vision Boards04:35 Creating and Using Vision Boards Effectively06:56 Steps to Make a Vision Board15:21 Daily Visualization Practices16:09 The Science Behind Visualization24:26 Overcoming Negative Self-Talk25:46 Celebrating Milestones and Progress28:44 Conclusion and EncouragementReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

When Moderation Fails: Achieving Food Freedom with Abstinence | Healthy Real Food Podcast #226In episode 226 of the Healthy Real Food Podcast, we explore why moderation might not work for everyone and how complete abstinence from sugar and flour could be the path to food freedom. We discuss the science behind food addiction, the importance of a tailored approach, and introduce the success framework of mindset, strategy, and execution. If you're a woman over 40 struggling with weight loss and food chatter, this episode offers actionable insights and personalized coaching solutions to help you achieve lasting peace with food.00:00 Introduction: Struggling with Food Control?01:53 Understanding Food Addiction and Moderation06:03 The Science Behind Food Addiction09:39 Finding Your Path to Peace with Food11:55 The Success Framework: Mindset, Strategy, and Execution15:05 Steps to Start Your Abstinence Journey17:23 Personal Journey and Final Thoughts22:38 Invitation to Coaching and Final EncouragementReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

How to Stop Fighting Your Brain and Start Losing Weight for Good | Episode 225Why does weight loss feel so hard, even when you're fully committed? In Episode 225 of the Healthy Real Food Podcast, we delve into the science behind why our brains make losing weight so challenging. Learn how sugar, flour, and processed foods hijack your brain's reward center, disrupt hunger signals, and intensify cravings, making moderation difficult for many. Discover how understanding your brain can help you ditch the guilt and move forward toward lasting weight loss. This episode also offers insights from the Success Path course, and invites you to a free, no-obligation coaching call to support your goals. Get ready to learn about developing a winning strategy for sustainable weight loss and how to overcome common barriers such as food addiction, leptin resistance, and willpower depletion.00:00 Why Weight Loss Feels So Hard00:26 Exploring Moderation vs. Abstinence01:20 The Science Behind Food Addiction02:13 Invitation to Personal Coaching05:24 Developing a Winning Strategy10:08 Understanding the Obesity Epidemic17:26 The Role of Leptin Resistance28:32 Willpower Depletion and Its Impact30:38 Overcoming Barriers to Weight LossReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Unleash Your Potential: How to Break Free from Your Comfort Zone and Achieve Your Goal Body!In episode 224 of the Healthy Real Food Podcast, explore a sneak peek from the Success Path course and discover how to break free from your comfort zone to unleash your potential. Learn why most people struggle with weight loss and how to be the exception by mastering the 'three E's'—excuses, exceptions, and ego. Dive into the success framework that emphasizes mindset, strategy, and consistent execution. Embrace transformational language, build momentum, and persist through the difficult times to achieve your health goals. Join us for actionable advice and motivational strategies to thrive in your weight loss journey and beyond.00:00 Introduction: Breaking Free from Comfort Zones02:03 The Reality of Success and Failure03:42 The Three E's: Excuses, Exceptions, and Ego06:44 Building Momentum and Overcoming Challenges07:19 Mastering Mindset and Strategy12:35 Consistency and Long-Term Success15:20 Embracing Discomfort for GrowthReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Best Supplements to Support Longevity for Women Over 40 | Healthy Real Food Podcast Episode 223In episode 223 of the Healthy Real Food Podcast, we explore the motivations behind weight loss and focus on achieving long-term vitality for women over 40. Discussing the benefits of a balanced diet filled with colorful, nutritious foods, we delve into the necessity of targeted supplementation to fill potential nutrient gaps as women age. Specific supplements such as creatine, vitamin D, omega-3 fatty acids, and magnesium are highlighted for their research-backed advantages in maintaining muscle mass, bone density, cognitive function, and overall health. Further, the episode provides practical advice on how to incorporate these supplements wisely and emphasizes the importance of consulting healthcare providers for personalized plans. Tune in to learn how to build a strong, resilient body that supports you through life's journey.00:00 Introduction: Why Do You Want to Lose Weight?00:33 The Real Goal: Vitality and Longevity00:46 The Importance of Real Food and Nutrition03:36 Understanding Nutritional Gaps and Supplementation07:37 Key Supplements for Women Over 4015:38 Personal Supplement Routine and Recommendations17:24 Smart Supplementation Strategies18:53 Conclusion: Building a Foundation for Lifelong VitalityReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

How To Be Successful with Moderation: Finding Peace with FoodIn episode 222 of the Healthy Real Food Podcast, we explore how to achieve peace with food and your goal body through moderation. Host shares practical tips for incorporating moderation into a healthy lifestyle, addressing the challenges and benefits of both abstinence and moderation. The episode covers the PEACE framework—Purpose, Establishing Boundaries, Accountability, Consistency, and Evaluation—applicable to both approaches. Hear insights and advice from clients and friends who thrive with moderation, including the importance of planning, mindful eating, and knowing your triggers, to help you find your unique path to food freedom.00:00 Introduction: Finding Peace with Food00:45 Episode Overview and Personal Insights04:15 The PEACE Framework for Food Freedom06:16 Moderation vs. Abstinence: Key Principles07:23 Practical Tips for Successful Moderation14:42 Client and Friend Success Stories18:42 Final Thoughts and EncouragementReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Overcoming Weight Creep: Maintaining Weight Loss Without Shame | Healthy Real Food Podcast Ep. 221In episode 221 of the Healthy Real Food Podcast, we delve into the challenges of regaining weight after a successful weight loss journey and how to master the art of maintenance. We discuss strategies to prevent weight creep, regulate emotions without using food, and create sustainable, healthy habits free from shame and guilt. We also emphasize the importance of community support and the inner work required to achieve lasting change. Join us for practical tips and inspiration to help you stay on track through the holidays and beyond.00:00 Introduction: The Struggle with Weight Regain01:46 Navigating the Holiday Season05:03 Understanding Weight Creep08:03 Emotional Regulation and Food10:04 Maintaining Weight Loss: Strategies and Challenges15:29 The Importance of Support and Accountability19:38 Personal Journey and Final ThoughtsReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

10 Essential Glucose Hacks for Women Over 40 | Healthy Real Food Podcast Episode 220In this episode of the Healthy Real Food Podcast, we revisit a popular book club session discussing 'The Glucose Revolution' by Jessie Inchauspé, also known as The Glucose Goddess on Instagram. The conversation explores how stabilizing blood sugar can significantly improve energy, mood, and metabolism. Key takeaways include ten simple hacks to flatten glucose curves, the negative impacts of glucose spikes on health, and practical tips for a healthier lifestyle. Learn how eating foods in the right order, choosing the right breakfast, and adding a green starter to meals can transform your well-being.00:00 Introduction to Glucose Revolution01:56 Meet Jessie Inchauspé: The Glucose Goddess03:55 Understanding Glucose and Its Impact05:49 The Dangers of Glucose Spikes10:02 10 Hacks to Flatten Your Glucose Curves10:38 Hack 1: Eat Foods in the Right Order11:51 Hack 2: Add a Green Starter13:02 Hack 3: Stop Counting Calories13:52 Hack 4: Flatten Your Breakfast Curve17:34 Hack 5: All Sugars Are the Same20:01 Hack 6: Pick Dessert Over a Sweet Snack21:32 Hack 7: Benefits of Vinegar Before Eating22:16 Hack 8: Move After Eating23:13 Hack 9: Go Savory for Snacks23:56 Hack 10: Put Clothes on Your Carbs25:10 Conclusion and TakeawaysReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Abstinence vs. Moderation: Finding Your Path to Peace | Healthy Real Food Podcast #219In episode 219 of the Healthy Real Food Podcast, we explore the concepts of abstinence versus moderation in the journey to a healthier lifestyle. Host shares her personal success with abstaining from sugar and flour and draws insights from coaching calls and her brother's successful moderation approach. The episode provides guidance on customizing a plan that brings peace and consistency, whether through complete abstinence or moderation. Listeners will learn valuable strategies using the acronym P.E.A.C.E. to help navigate their own path to a balanced and healthy life.00:00 Introduction: The Path to Peace01:24 Personal Journey to Health02:58 Abstinence vs. Moderation: Different Paths12:11 The Power of Purpose and Boundaries17:41 Accountability and Consistency21:11 Evaluating Your Plan24:29 Final Thoughts and ReflectionReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Overcoming Self-Doubt on Your Weight Loss Journey | Healthy Real Food Podcast #218In this episode of the Healthy Real Food Podcast, we're diving deep into the common issues of self-doubt and fear of failure that many face on their weight loss journey. Host, [Host's Name], shares personal experiences and powerful insights on how to conquer these mental barriers. Whether you're stuck in a cycle of yo-yo dieting, afraid to start again, or struggling with consistent motivation, this episode provides actionable steps and encouragement to help you move forward. Learn why self-doubt appears, how to build self-trust and confidence, and discover the importance of taking small, actionable steps towards your health goals. Tune in for practical advice, motivational stories, and a faith-based approach to achieving sustainable weight loss. Don't miss out on the five practical steps to start overcoming self-doubt today!00:00 Introduction: Overcoming Self-Doubt for Weight Loss03:29 Personal Journey: From Self-Doubt to Confidence07:02 The Success Framework: Mastering Mindset and Strategy08:06 Understanding Self-Doubt: The Brain's Protective Mechanism10:49 Building Self-Trust: Action Over Affirmation13:11 Practical Steps to Overcome Self-Doubt17:50 Faith and Persistence: The Role of Spirituality18:51 Conclusion: You Can Do This!Ready to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Overcoming the Fear of Adding Food: A Guide for Women on a Weight Loss JourneyAre you on a weight loss journey and afraid to add more food to your diet? In episode 217 of the Healthy Real Food Podcast, we discuss why this fear exists, how to overcome it, and how to make the transition to a maintenance plan without losing control or regaining weight. We explore the importance of adding food to support your metabolism, mental health, and overall goals. Whether you're nearing your goal weight or need a break to protect your metabolism, this episode provides insights, strategies, and compassion to help you find peace with food. Listen in to understand the signs that it might be time to add more food and how to do so intentionally. Tune in and learn to trust yourself on your journey to your healthiest self.00:00 Introduction: Overcoming the Fear of Adding Food01:07 Understanding the Fear of Adding Food03:05 Why Adding Food is Necessary06:36 When to Add Food to Your Meal Plan13:45 Situations Where Adding Food Might Not Be Necessary19:43 Building Trust and Structure21:08 Conclusion: Finding Peace with FoodReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Why Muscle Matters: Maintaining Muscle During Weight Loss | Healthy Real Food Podcast Ep. 215In episode #215 of the Healthy Real Food Podcast, we explore the critical importance of maintaining muscle mass during weight loss, especially for women over 40. Discover why traditional weight loss methods can make you less healthy by reducing muscle, not just fat. Learn practical science-backed strategies to protect and build muscle while losing weight, whether naturally or with the help of GLP-1 medications. The episode covers everything from the role of strength training and protein to the importance of carbohydrates and smart caloric deficits. Join us as we delve into how to achieve sustainable weight loss that enhances your long-term health, strength, and quality of life.00:00 Introduction: The Hidden Dangers of Weight Loss02:05 Why Muscle Matters More Than You Think03:05 Personal Journey and Lessons Learned05:59 The Science Behind Muscle Loss and Weight Regain13:56 Strategies to Preserve Muscle During Weight Loss20:28 The Importance of Consistency and Accountability24:48 Empowerment and Final ThoughtsReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

The Impossible is Possible: Transform Your Life with Mindset, Strategy, and Execution | Healthy Real Food Podcast #215In this special episode of the Healthy Real Food Podcast, we revisit a powerful keynote speech from 2022, where Erin shares her incredible journey of overcoming physical and emotional challenges to transform her life. At 284 pounds and struggling daily, she dreamed of living in a healthy body and achieving more out of life. Through mastering her mindset, developing a winning strategy, and executing her plan relentlessly, she was able to lose 120 pounds and more importantly, gain confidence, energy, and a new lease on life. She encourages the audience to believe that 'the impossible is possible' and to visualize their dreams, highlighting the importance of having a clear vision, a deep why, and the right thoughts. Tune in to learn the three pillars of success and be inspired to take action towards achieving your own dreams.00:00 Introduction to the Episode00:25 The Impossible Dream01:52 Personal Struggles and Realizations03:35 Empowerment and Audience Engagement05:13 Visualizing Your Dream Life06:47 From Hopelessness to Health Coach10:49 The Three Pillars of Success11:52 Mastering Your Mindset15:48 Finding Your Deep Why21:02 Challenging Limiting Beliefs24:04 Audience Interaction and Thought Exploration25:31 Addressing Limiting Beliefs26:10 Challenging Negative Thoughts29:31 Empowering Thoughts and Actions33:36 The Power of Strategy37:39 Executing for Success41:29 Sustaining Success and Identity Shift44:47 Final Thoughts and MotivationReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

What You Need to Know About Constipation and Diarrhea During a Sugar and Flour Free LifestyleAre you experiencing digestive issues like constipation or diarrhea since starting a sugar and flour-free lifestyle? In episode 214 of the Healthy Real Food Podcast, we discuss why these symptoms occur, how to manage them, and the importance of gut health for overall well-being. Learn about the role of gut microbiome shifts, the impact of diet changes, and practical steps to support your digestion during this transition. Hydration, variety in your diet, and patience are key. Tune in for science-backed advice and personal experience to help you navigate this common yet temporary phase.00:00 Introduction: Struggles with Digestion on a Sugar and Flour Free Lifestyle00:18 Why Digestive Issues Occur with Diet Changes02:38 Personal Experience and Common Concerns03:36 Understanding Gut Health and Microbiome04:30 Impact of Sugar and Processed Foods on Gut Health05:30 Benefits of a Sugar and Flour Free Lifestyle07:38 Managing Digestive Changes: Practical Tips09:09 Foods and Strategies to Manage Diarrhea12:54 When to Seek Medical Advice13:40 Recap and Encouragement14:41 Conclusion and Call to ActionReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Understanding Hunger: Strategies for Your Weight Loss Journey | Episode 213In Episode 213 of the Healthy Real Food Podcast, we delve into the science of hunger, what it means, and how to manage it effectively during your weight loss journey. Host shares her personal experience of losing over 100 pounds and maintaining it for more than four years, emphasizing that hunger is a natural part of the process. The episode provides actionable strategies to differentiate between physical and emotional hunger, the role of hormones, stress, and sleep in regulating hunger, and tools to manage hunger without derailing your weight loss plan. Techniques such as the STOP tool for creating space between hunger and response, understanding leptin and ghrelin hormones, and using structured meal plans are discussed to help listeners achieve and maintain their health goals.00:00 Introduction: Understanding Hunger in Weight Loss01:45 Personal Journey: Overcoming Fear of Hunger05:18 The Science of Hunger: Hormones and Signals12:29 Emotional vs. Physical Hunger19:37 Strategies to Manage Hunger33:01 Using Medications to Aid Weight Loss39:41 Conclusion: Embracing Hunger as Part of the JourneyReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Why Intuitive Eating Doesn't Work and How to Find True Peace with Food | Healthy Real Food Podcast Episode 212In this episode of the Healthy Real Food Podcast, Erin breaks down why intuitive eating often fails in today's processed food environment and shares an alternative strategy for achieving lasting weight loss and peace with food. She discusses her personal struggle with weight gain and food addiction, the science behind addictive processed foods, and how a structured, sugar and flour-free lifestyle helped her lose over 120 pounds and reverse pre-diabetes. Erin offers a practical approach for those struggling with cravings and the dieting rollercoaster, emphasizing the importance of removing addictive foods and establishing meal structure to find long-term success. Tune in to discover how you can transform your relationship with food and achieve your weight loss goals.00:00 Introduction: Why Intuitive Eating Doesn't Work02:12 Personal Struggle with Intuitive Eating04:02 The Science Behind Food Addiction05:09 The Role of Processed Foods in Obesity08:20 The Power of Structure Over Willpower09:41 The Benefits of a Sugar and Flour Free Lifestyle11:10 Encouragement and Final ThoughtsReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Embrace the Suck: Finding Strength on Your Health Journey | Healthy Real Food Podcast #211In this episode of the Healthy Real Food Podcast, we explore the challenges of a health journey and why facing resistance is crucial for success. Host shares personal insights and the mindset needed to overcome food addiction, emphasizing the 'rule of thirds' and the concept of 'embracing the suck.' Learn how to anchor yourself with consistent habits, supportive communities, and faith, making the hard path to a healthier you not just doable, but transformative. Tune in for practical strategies and heartfelt encouragement to help you on your journey.00:00 Introduction: Embracing the Challenges of Your Health Journey00:55 Leaning into the Challenges03:13 Mindset and Overcoming Setbacks05:31 The Rule of Thirds06:56 Embracing the Suck09:38 Choosing Your Hard11:44 Anchors on Your Health Journey18:05 Final Thoughts and EncouragementReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Healthy Real Food Podcast - Mastering Your Mindset for Weight Loss SuccessIn Episode 210 of the Healthy Real Food Podcast, we delve into the powerful concept that 'You Are Not the Voice in Your Head.' Learn how to overcome self-doubt and fear by talking to yourself instead of listening to your negative thoughts. Discover how to master your mindset for weight loss success through insights from leaders, coaches, and inspiring figures like James Pitzer Gills. We explore the importance of believing in yourself, developing a winning strategy, and consistently executing your plan to achieve your health goals. This episode is perfect for anyone feeling stuck in their health journey or any other area of life. Join us as we provide tools and resources to help you unlock your full potential.00:00 Introduction: The Voice in Your Head01:53 Welcome Back: Personal Updates02:43 Mastering Your Mindset for Weight Loss04:39 The Power of Talking to Yourself06:11 Inspiration from James Gills07:54 Empowering Thoughts and Beliefs12:36 Conclusion: Achieving Your Goal BodyReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Life Lessons from an Unplanned Adventure | Episode 209In this episode, join us as we recount our unexpected detour from a planned hike to King's Peak to an awe-inspiring adventure at Cirque of the Towers in Wyoming. Discover five powerful lessons from our experience that are directly applicable to your journey towards a healthier lifestyle and achieving your goal body. Learn how detours can lead to better outcomes, the importance of persistence, celebrating progress, finding joy in the journey, and making choices for your future self. Tune in to be inspired and motivated to keep going, no matter the challenges you face.00:00 Unexpected Adventures: A Change of Plans00:21 A New Destination: Cirque of the Towers03:12 Lessons from the Trail: Applying to Your Health Journey06:15 Lesson 1: Embrace Detours06:38 Lesson 2: Go Slow, But Don't Stop07:14 Lesson 3: Reflect on Your Progress07:50 Lesson 4: The Goal is a Life You Love08:40 Lesson 5: Do It for Your Future Self09:22 Final Thoughts: Keep Your Vision AliveReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.

Why You Need to Eat More to Lose Weight: Breaking the Binge and Restrict CycleAre you struggling to lose weight despite cutting out sugar and flour and feeling stuck in a binge and restrict cycle? This episode of the Healthy Real Food Podcast delves into the biggest weight loss mistake women over 40 make: not eating enough. Discover why overly restricting your food intake can sabotage your metabolism, burn muscle instead of fat, and trigger binges. Learn about the importance of not eating below your basal metabolic rate and the concept of metabolic adaptation. Explore science-backed strategies to lose weight healthily while maintaining muscle mass, and understand why a slow and steady approach is more sustainable. Featuring advice on personalized meal plans and the significance of maintaining a healthy balance, this episode aims to help you break free from the frustrations of weight loss and find joy and freedom in a healthier lifestyle.00:00 Introduction: Breaking the Weight Loss Cycle01:54 Personal Reflections and Gratitude03:40 The Real Reason Your Weight Loss Stalled04:48 Understanding Metabolic Adaptation07:17 The Importance of Eating Enough12:10 Customizing Your Meal Plan13:32 Maintaining Muscle and Metabolism15:43 The Long Game: Sustainable Weight Loss18:41 Conclusion and Next StepsReady to lose weight for the last time? Ready to Stop Starting Over?If you’re tired of the dieting rollercoaster and want a clear, customized plan that actually works... let’s talk.Get your free 1 hour weight loss strategy session with me on Zoom to help you break through what’s keeping you stuck, create a plan that fits your life and start seeing results you can actually sustain.Click here to book your free strategy session with me now: www.healthyrealfood.comYou don’t have to figure this out alone.This is your year. Let’s make it happen...together.