You can't "hack" fat loss when you're a midlife female going through the menopause transition.

Midlife, perimenopausal fat loss isn't easy. It's a puzzle that must be meticulously solved.

If you’re ready to *figure it out* once and for all, let’s do it together. 

I’ve created a midlife weight loss solution that has helped over 2000 women, ages 35-55 “figure out” permanent, sustainable, easy weight loss that doesn’t suck. 

In this episode, I'm going to to give you three of the many novel midlife weight loss concepts I guide my clients through.

Because it ain’t just a question of calories and cardio.

Stop spinning your wheels, jumping from diet to diet/supplement to supplement. It hasn’t worked and it will continue to NOT work.

You are wasting your precious time. You have some of the best decades of your life in front of you. Don’t spend them in the thick of body and diet misery.

Here are three things to contemplate when approaching the puzzle of midlife weight loss.

1: Lean into learning. 

Take this on as a project — like a bathroom remodel. Not like an everyday annoyance — like laundry. 

Delete your frustrated state of mind, and transition the project of midlife weight loss to the "project management" lobe of your brain. You and I both know that you are the kind of person who gets stuff done. Use these natural traits of curiosity, being solutions-oriented, and having a willingness to learn -- and then sprinkle a hefty dose of patience on top. 

This is the ONLY mindset that works for midlife fat loss. Be willing to LEARN about your body instead of bullying, hating, or micromanaging it.

2: Hacks don't work for a complex problem. 

Crash diets, crazy supplements, and quick fixes won't work for you. They may have seemed to "work" when you were younger, but you are less resilient now, and you need to take better care of yourself. 

You are wise enough to know that meaningful change doesn't just happen quickly. You can't just turn one magical dial and have everything you've always wanted. You have worked your butt off for your relationship, your family, your career, your home, and the current lifestyle you have. You know that anything worth having takes some DOING. 

This is no different. Reframe this as a more complex problem that needs a more deliberate solution, and you'll have more success. 

Midlife fat loss is a more complex problem that needs a little elbow grease. 

3: Robust nutrition is the solution. 

I swear, if one more woman gets on the phone with me and tells me that "she's trying intermittent fasting lately," and she "doesn't eat till lunchtime, and then it's a salad with a bit of chicken" I will scream. 

This is a metabolic truth I need you to know: your body is picking up SIGNALS from you. When you starve all morning and then break fast with a tiny diet meal, your body thinks "Yikes. Times are tough out there." 

You will have no luck moving fat out of storage as long as your body thinks you're in a constant famine. Plus, if you have been eating this way for many years or decades (as I did), then your body is well and truly metabolically stuck, and only robust, nourishing meals of supportive food will nudge you out of it. 

I'm tired of women eating tiny, light, birdlike meals in an effort to shrink away to bones and skin, and it's absolutely not working for midlife fat loss. It's time to freakin' eat. 

Let’s take an intelligent, solutions-oriented approach and get this FIGURED OUT once and for all.

What do you want your body to look like?

You probably already know that I don't care how much you weigh — and neither should you. It's a pointless metric that doesn't have anything to do with what you really want. 

You want your body to look different. 

That's what "comfortable in my skin" really means. 

That's what "confident in my body" really means. 

You want your body to be a smaller, tighter, leaner version of what it is now. 

Great! Now that we've established that...

What is the dream outcome? 

Would you like to look the way you did in your 20s or 30s? 

Because you probably won't. 

Your skin has changed. Your musculature has changed. And, since you are no longer in the peak of your reproductive years, your body fat pattern has changed. 

Bodies change as they get older. 

Clinging to the vision of Younger You is going to be continuously discouraging. Every day you'll look in the mirror and, when you don't see the Younger You looking back, you'll think you're failing. 

And when you feel like you're failing, you'll quit. 

And if you quit, you won't lose any weight. 

(And, just to close the loop: quitting before you've lost any weight will perpetuate the myth that "nothing works.")

We need to get clear on what you want your body to look like so that you can more reasonably manage your expectations of outcome. 

If you reach for an impossible goal you'll feel perpetually discouraged by it, and/or you'll need to become an obsessed person to try to get even close to it... and if you're like me, you don't want to be obsessed about your food or body at this stage of your life. 

You must gently revise what you envision your "dream body" looking like.

• You might say "I don't need to be a size 8 again. I think a size 10 would be great."

• You might say "I don't need to have a 28 inch waist, but if I could just wear my fave sundress again that would be awesome."

• You might say "I don't need to have a flat stomach, but as long as my midsection didn't spill over the top of my waistband I'd be happy."

These are reasonable body shape goals.

And we need to start there.  

In this episode:

- Essential fat for women: You might be striving for a body composition that is far outside the normal range for women... which means you are going to have to fight really hard

- Subcutaneous fat: The soft, pinchable, actually relatively healthy storage form of fat (which many women hate, but which your body loves)

- Visceral fat: The hard, potentially unhealthy fat inside the body that is common in midlife and around the menopause transition, and changes the SHAPE of your body

- How to measure (and not measure) fat: If you really want to know how much fat you have (and I'm not totally sure there's a ton of benefit in even knowing that, unless you're looking for another data point to obsess over), how to do it and not do it

- Why you hate your fat: It's your cultural program; the beauty and "health" industries taught you to hate this amazing storage fuel

- Why you shouldn't hate your fat: ...I know I'm not going to convince anyone to NOT hate their fat, but I had to at least make a case for why stored body fat is actually a miracle

- ...and more! This is an "unscripted riff" adapted from a coaching and teaching session inside The Metabolic Mentorship, my 6-month fat loss program for midlife women.

Do you live your life by food rules? Where did they come from? Are they in an attempt to control the relative size and shape of your body? Why?

Is it possible that the entire origin of your fraught relationship with food and body is part of the modern wellness/beauty programming that we were born into?

Do you trust the information that comes from within? Or have you been blinded by the information that's been foisted upon you by the culture?

Enter with curious non-judgment. This episode was adapted from a live workshop Erin hosted with her client community in December 2023.

Erin has a long history of disordered eating and body dysmorphia too, and approaches this conversation with her own curiosity and exploration, right along with you.

Note: The original workshop was a video, featuring some iPad sketching. You aren't missing a ton by listening to the audio file, but the video file can be found at Erin's YouTube channel and public Facebook Group.

We already know all about temporary weight loss. 

We know it all too well. 

So today’s anecdote is about permanent weight loss. 

Because it is actually possible to lose weight and keep it off.

I’m going to walk you through the math of this fat loss puzzle using one of the most basic weight loss approaches: intentional caloric restriction. (Not my fave approach, but pretty much everyone "gets it.")

Let’s say you start your diet at 2000 calories of food per day; a comfortable amount of food that feels normal and nourishing. 

You want to see progress quickly, but you’re also trying to be realistic about how much deprivation you can handle. You decide to drop calories at 200 calorie increments. 

So, to kick things off, you nudge your calories down to 1800 per day. 

You hang there for three weeks and lose two pounds per week, until it stalls out in week four. These weight stalls are what happens when your metabolism down-regulates to your new, lower calorie intake. It’s a normal part of calorie restriction that needs to be factored in. 

You’ve lost 6lbs so far, and now need to gently nudge your calories a bit lower to get things moving again.

For the next three weeks you go down to 1600 calories. 

You lose 6lbs, and then weight loss stalls again due to metabolic down-regulation in week four. 

You drop to 1400 calories for the next three weeks.

You lose another 6lbs and stall out in the fourth week.

You go down to 1200 calories for the next three weeks.

You lose another 7lbs, and then stop.

At this point you’ve lost 25lbs in the span of 16 weeks. 

You’re not done though.

You’re not even halfway done. 

Now comes the hard part: MAINTENANCE. 

You now have two choices to maintain this fat loss: 

Keep living at 1200 calories a day. This is where most dieters fail, because 1200 calories a day is miserably low. You get hungry. Your willpower vanishes… You start snacking, nibbling, and treating yourself. You let up on the calorie counting because, honestly, it’s the worst… You gain the weight back. 

Your other, better option to keep that 25lbs off of you forever, is to sllllllowly ratchet your calories back up to where you started: Back to 2000 calories per day. 

Reverse dieting helps you to bring your daily calorie intake back up incredibly gradually.  to a liveable level, without “surprising” your metabolism and gaining all the weight back. 

Your plan of attack is to increase your calories by 200 per week, and give your body two weeks at each new calorie level to “normalize” your metabolic rate. 

200 calories per week works out to about 30 calories per day.

So, for two weeks you go from 1200 calories to 1230 per day.

The next two weeks: 1260 calories per day.

The next two weeks: 1290.

2 weeks at 1320

2 weeks at 1350

2 weeks at 1380

1410

1440

1470

1500

1530

1560

1590

1620

1650

1680

1710

1740

1770

1800

1830

1860

1890

1920

1950

1970

52 weeks later, you’re back up to 2000 calories per day.

You can eat food again like a normal, non-dieting person and, ostensibly, stop tracking.

When we add the 52 week reverse diet to the original 16 weeks it took to lose the 25lbs in the first place, this puts your 25lb weight loss via deliberate calorie restriction at a 68 week effort. One point two five years. 

Let’s round down to 1 year, though, just to make this seem more hopeful. 

And this assumes that you were perfect. 

A perfect dieter on the way down with no slip ups. 

A perfect reverse dieter on the way up with no slip ups. 

25lbs of permanent fat loss in one year of constant calorie tracking. 

To be honest, just about any weight loss program could work if you gave it a solid year. 

The problem is, nobody wants to wait a whole year to lose 25lbs. 

“It’s not fast enough.”

Well… there is no faster way. Fast = temporary. What good is fast fat loss if it’s not even real? 

The only hack for permanent, real fat loss — no matter how you do it — is patience. 

www.eatsimple.ca

This is a conversation between me (Erin) and a handful of clients in an open coaching call. We worked through some ideas about why we soothe our feelings of sadness, loneliness, unworthiness, confusion, chaos, grief etc with food... and if it ACTUALLY works to soothe us; or if it makes us feel worse; or some combination of things.

HEADS UP: We do not come to a solution in this chat. We simply talk openly and let our thoughts flow. We have some neat breakthroughs I think.

And this is not some "expert leader" guiding the crew through an explanation and a plan for emotional eating. Quite the opposite. I am not an expert on this because... I don't do it.

So we explored that too. Why do some people do it and others don't?

I'm in the business of having meaningful discussion so we can understand ourselves. I am not always seeking The Answer according to the experts or the literature. Instead let's spend some uncomfortable time learning to know thyself.

Let's burrow into the LIVED EXPERIENCE of soothing our emotions with food and, with curiosity and non-judgment, see what we can learn about ourselves.

It was a great conversation with many good ideas and fascinating points of view, and I'd love for you to take a listen and add anything to it that you think might be pertinent.

Note: This is a super rough-cut edit. It is literally a 30-minute chunk yanked out of a 60-minute coaching call done via Zoom. It's "rustic." :)

Pressure, worry, rumination, obsession, fixation…

I’m doing everything I can to not use the word “stress.” Because you already know chronic stress is bad for your health, and makes your health journey an uphill battle. You may have an understanding of the stress hormone, cortisol… you may have heard that it is one of the root causes of belly fat. 

I want to broaden your understanding of this metabolic pathway so you can make moves to change the way you think about your body and health, so you can get out of your own way. 

Your body releases the hormone cortisol in periods of stress so that you can cope with whatever pressure is in the environment. You adrenal glands produce cortisol, signaled from your brain (your pituitary gland). 

Your brain doesn’t KNOW what the specific stress is. Traffic, taxes, disease, discontent… It has NO idea. It only trusts that there is a stressor in the environment because it picked up a signal from you. 

You may have only been worrying about the 3lbs the bathroom scale says you gained over the weekend, but the brain perceived this worry as a stressor and kicked off cortisol. 

You saw the 3lbs on the scale and started saying mean things to yourself, creating the neurochemical signals of worry that your brain passed on to your adrenal glands. 

You decided to go out and crush a punishing workout to burn off the 3lbs. That punishing workout is more pressure. More cortisol. 

You decide to restrict your food and white-knuckle it through epic feats of willpower. That food scarcity sends another distress signal in; cortisol secretion is the result. 

At this point you’re bathed in cortisol because the bathroom scale told you a filthy lie: that you had somehow defied the laws of biology and gained 3lbs in a weekend. 

With cortisol high in the blood, your body will NOT let go of your stored fat. Fat is a protected, guarded, vital fuel to SAVE during periods of prolonged strife. 

But cortisol will ask your body to dump some of its stored sugar into the bloodstream. This “fast fuel” is useful to help you run away from the thing that is stressing you out (your body doesn’t know that the thing that is stressing you out is the self-inflicted pressure to lose weight asap). 

Now you have a blood sugar surge, and the resulting insulin surge, which is absolutely fine in the context of an animal running away from danger, but metabolically problematic in the context of a modern human trying to get a handle on their health and happiness. It isn’t much different than eating a bunch of sugar, which of course you would never do because you’re on a diet. 

(And then: how frustrating and cortisol-producing is it to know that your valiant attempts at restricting sugar have caused sugar to just “magically show up” in the blood anyway?! Augh emoji! Another stressor to add to the list…)

You spend three days dutifully:

Eating less

Exercising more

Weighing, measuring, obsessing over every morsel of food

Talking sh*t about yourself and your brutal willpower

Looking in the mirror and feeling sad and ashamed

And when you finally get on the scale after three obedient days as a perfect little stressed out dieter you see… 

Nothing has changed. 

And it won’t. 

Just like anything, you need to solve this mysterious health struggle at the root: start by having a more productive goal than the world’s fastest weight loss. Take the pressure off. Smash the scale with a sledgehammer. Lean into patience and kindness.  

The chronic pressure of dieting will make dieting not work.

Connect with me:

• Visit my website |
• Join my Facebook group |
• Follow me on Instagram |
• Sign up for my self-guided course |
• Learn about The Metabolic Reboot |
• Book a consultation to work with me one-on-one |
• Email me |

As the year wraps up, I’m reflecting on powerful conversations with my clients about starting change now.

In this quickie episode, I explore why so many of us delay prioritizing our health—waiting for the “right time” that never arrives.

For women in midlife, especially those shaped by the diet culture of the ’90s and 2000s, the hesitation runs deep.

But your body has been patiently working for you every single day, despite the neglect, the busyness, and the promises of “someday.”

Your body doesn’t care about your calendar or your to-do list—it’s ready for you to show up now.

This episode is a call to action: stop putting off the life and health you deserve. Together, we’ll dismantle the beliefs holding you back and reconnect with the miracle of your body.

Imperfect moments are the only moments we have, so why not begin in this one?

Your body is waiting. Forgive yourself and begin.

TIMESTAMPS --- 00:00 Introduction: Christmas Eve Eve Reflections

00:13 Understanding Midlife Female Challenges

00:38 The Impact of Diet Culture

01:20 The Urgency of Starting Now

02:52 Your Body's Unwavering Support

04:00 The Call to Action: Begin Today

07:38 The Resilience of the Human Body

10:40 Conclusion: Embrace the Present Moment

Eating should be simple, right? After all, if nourishing and fueling our bodies were truly complicated, humans wouldn’t have survived for millennia. Yet today, eating feels anything but simple. Why is that? Why do we make it so hard to do something that should come naturally? In this episode, we’re cutting through the noise, myths, and confusion surrounding food. We’ll dive into the cultural, psychological, and biological reasons why eating has become so unnecessarily complicated—and, more importantly, how to strip it back to what really matters. Questions contemplated in this episode: > Why does “modern eating” feels like a full-time job? > How your body actually wants to eat is much simpler than you think. > Why trusting your body’s signals is the ultimate act of self-care. If you’re ready to ditch the food drama and rediscover the ease of eating for health and vitality, this episode is for you. Let’s simplify what’s been overcomplicated for far too long.

Women’s fear of gaining weight often goes far beyond concerns about physical health. The predominant root emotion is tied to deeper, more complex societal, psychological, and cultural factors. Here’s a breakdown of what lies beneath that fear:

1: Fear of Rejection and Lack of Belonging

- Cultural Conditioning: Society equates thinness with attractiveness, worthiness, and success. Women fear gaining weight because it could lead to rejection or judgment, both socially and romantically.

- Tribal Instincts: At a primal level, humans are wired to seek acceptance within their “tribe.” Anything that threatens inclusion—like weight gain in a culture that stigmatizes it—triggers deep fear.

2: Loss of Control

Weight gain often feels like a loss of control over one’s body, which can parallel fears of losing control over life in general. This fear is exacerbated by societal messaging that self-discipline and willpower should dictate body size, so gaining weight feels like a personal failure.

3: Fear of Visibility and Invisibility

- Visibility: For some, weight gain can lead to increased judgment and unwanted attention. The fear is rooted in being scrutinized or ridiculed.

- Invisibility: Conversely, weight gain can make women feel they lose desirability, importance, or influence, especially in a culture that prioritizes youth and slenderness as standards for beauty.

4: Internalized Shame and Perfectionism

Women often internalize cultural messages that their value is tied to their appearance. Weight gain can trigger shame because it conflicts with the “ideal” they’ve been conditioned to strive for. Perfectionist tendencies make any deviation from this ideal feel catastrophic.

5: Fear of Losing Identity

For many women, their identity is closely tied to how they look. Weight gain can feel like an existential threat, a shift in how they see themselves and how they believe others see them. This is especially true for women whose appearance has historically been a source of validation or power.

6: Economic and Social Consequences

Studies show weight bias can influence job opportunities, promotions, and income. Women may fear tangible, real-world penalties for weight gain. Social capital—being perceived as “put together” or desirable—is often linked to body size in ways that can deeply impact self-esteem and opportunities.

7: Cultural Narratives Around Health

While fear of weight gain isn’t primarily about health, the conflation of weight and health in societal messaging amplifies the fear. Women may worry they’ll be seen as “unhealthy,” lazy, or undisciplined, regardless of their actual health status.

8: Fear of Aging

Weight gain is often associated with aging, another societal taboo for women. It symbolizes a loss of youth, vitality, and relevance in a culture that prioritizes these attributes for women.

The fear of gaining weight stems from more than the surface-level reasons society claims—it’s a tangle of identity, belonging, power, and self-worth.

When women fear weight gain, they are often responding to a deep-seated, culturally-imposed fear of becoming “less than” in the eyes of others and themselves.

It’s not just weight they fear losing control over—it’s how they fit into the world.

1) Dairy should not be a predominant source of your protein intake.

2) Drinking more water WILL NOT help you lose weight.

3) Exercise intensity is a GOOD thing and we should be factoring some intense exercise into our week (don't fear the cOrTiSoL 😱).

4) Tracking your food is not only unnecessary, but it's also harmful.

Calories, macros, basal metabolic rate (BMR)... Your body is NOT a dumb calculator.

...and your macro coach doesn't actually know how much food you need -- calories, grams of fat/protein/carbs, ounces of water. But your body does. Your body's nutrient needs are: - highly dynamic - tightly controlled by the brain - communicated to you through your appetite signals - and — I feel really passionately about this one — does not magically reset to zero every day at midnight.

I trust my body completely.

I am grounded, strong, and confident in my body.

I know my body is capable, and I honor its ancient, practiced, and perfect wisdom.

I am worthy of lasting health, and I welcome it into my body with ease.

My body holds infinite potential because I am part of nature’s perfect design.

The more I listen to my body, the more it reveals its strength and resilience.

Everything I need to thrive is already within me.

Healing flows to me. Energy flows to me. Body respect flows to me.

I embrace it all, here and now.

I flow with it. 

My body responds with grace

I have everything I need to feel vibrant and confident.

I trust the signals my body sends, and I feel peaceful in my choices.

I respect the rhythms of my body, knowing it always seeks balance and harmony.

I trust myself to nourish my body.

I trust myself to move in ways that feel good.

I trust myself to take care of my body as it takes care of me. 

I believe in my body’s ability to heal, strengthen, and transform.

I know the resiliency of my body. I see my body show up for me every day. 

Every day, I grow more in tune with what my body needs.

I am deeply connected to my well-being, and I support my body with kindness.

I am dedicated to my body’s care, and my body responds with feminine vitality.

I am growing stronger, more energized, and more balanced every day.

I am deeply empowered by the way I care for myself, knowing I am worthy of feeling my best.

I know that feeling my best is always within reach for me. 

I am the creator of the health and vitality in my body. 

I deserve to feel healthy, alive, confident, and fulfilled because I show up for myself with care and intention.

I am guided by my body’s innate intelligence, and I trust the process.

I am always supported, and everything I need to feel confident, comfortable, and proud in my body is already here.

It is already here. 

I feel aligned, at peace, and connected to my body.

I am so grateful for the strength and energy within me. 

I am so worthy of this vibrant life, and I honour my body for all it does for me.

If you’ve been told that all you need for weight loss is a calorie deficit, I’ve got news that's probably not gonna surprise you: it’s not that simple.

After 15 years in women’s weight loss, I can tell you there are at least eight other factors that matter more than food scales, macro tracking, or obsessing over apps.

In this episode, I walk you through these eight factors, ranked in the order I see them play out in real life, that can make or break your ability to lose fat and keep it off in midlife.

We’ll cover:

🍷🥩 If the world ended tomorrow… what foods would you want in your doomsday bunker?

In this ridiculous thought experiment, I — a weight loss nutritionist who actually eats dessert — reveal the 10 foods I’d stash in my apocalypse bunker (yes, including coconut flan and red wine) and what those choices say about how I approach nutrition, pleasure, and health in real life.

But this isn’t just a quirky fantasy draft. By the end, I’ll flip the question and break down the 10 foods that actually end up in my real-life grocery cart every week -- no tracking, no restriction, no sad little diet snacks.

Along the way, we’ll talk about:

• Why dessert has nothing to do with hunger

• Why some foods are groceries and others are treats

• How to eat with joy and health in mind (even in the end times)

Whether you’re a foodie or a zombie, you'll need to figure out what's worth eating when the world's about to end...

And then it makes it easier to contemplate what simply comes home with you from the grocery store when armageddon is NOT in play.

Timestamps:

00:00 – The Lemon Tart story: dessert ≠ satiety

03:00 – The Bunker Food Challenge: what would you pack?

05:00 – My 10 Bunker Foods (nutrition meets delight)

15:00 – The Real-World Grocery List

20:00 – Groceries vs. Treats: the difference that changes everything

🎙️ Listen in and then tell me: What would make your bunker list?

**This is a recording of a free online interactive workshop**

If you’ve been logging every bite, weighing your chicken breast, or obsessing over apps just to watch the scale barely budge—this episode is for you.

In this powerful replay of my live Weight Loss Without Food Tracking workshop, you’ll learn why tracking your food isn’t required for fat loss—and why, for many women, it actually makes things worse.

In this conversation, I like to think that I offer a refreshingly doable and revolutionary (not really) method to help you eat a little less without measuring, logging, or micromanaging your meals.

You’ll learn:

💥 The difference between weight loss and fat loss (and why most people are chasing the wrong thing)

💥 Why muscle and bone must be preserved for long-term leanness

💥 The overlooked damage caused by calorie counting and constant restriction

💥 The power of eating to true satiety—not just “portion control”

💥 How to create a gentle, flexible fat loss deficit without tracking anything

This is a recording of a live workshop, so you'll hear me chatting with real women sharing their feelings and fears... the very same ones you feel.

My dream is to help you finally stop second-guessing every bite and start trusting your body again.

Timestamps:

00:22 The Problem with Food Tracking

01:05 The Concept of Sustainable Weight Loss

01:49 Defining Weight Loss vs. Fat Loss

02:20 Challenges of Traditional Dieting

04:46 The Importance of Muscle and Bone Preservation

06:49 Understanding Different Types of Fat

12:41 Factors Affecting Fat Loss

21:02 The Myth of Calorie Counting

29:21 The Mental Strain of Food Tracking

30:19 Concerns About Calorie Deficits

30:25 Introducing Mild and Flexible Calorie Reduction

31:17 The Math of Slow Weight Loss

33:38 The Problem with Snacking

36:00 The Importance of Satiety

47:39 Real Food vs. Protein Supplements

51:55 Addressing Fears and Pain Points

58:09 Homework: Eating to Satiety

I painstakingly found 6 words that start with the letter P that depict what you need for sustainable fat loss. But that's not all! I also came up with 4 additional P words to describe what you DON'T need...

Kidding, I used ChatGPT to come up with the P words for me, lest you think I slaved over a thesaurus all day.

Most people are taught to chase weight loss with scales, calorie math, and expensive supplements... and then blame themselves when it all falls apart.

In this episode, I lay out the actual ingredients for sustainable fat loss: 6 powerful P-words you need to embrace (practice, permission, placebo, plateaus, patience and pants 🤔), and 4 Ps you can toss in the trash (pounds, precision, plans, and pills).

Timestamps

00:00 Introducing the 10 Ps of Sustainable Weight Loss (6 you need; 4 you don't)

00:14 Why practice beats perfection

03:05 Giving yourself permission to fail forward

05:43 Placebo power (yep, it’s a real thing)

09:03 What to do when you hit a plateau

10:22 The long game: patience is a fat-loss flex

12:34 The pants test > the scale

14:24 Why obsessing over pounds is a dead-end

15:01 The real reason pants matter (again)

15:49 Placebo part 2: mindset magic

16:51 What makes fat loss feel easy

18:39 The 6 Ps you need

18:58 The 4 Ps you don’t

20:56 Why precision is a waste of time

25:27 Don’t get sold on pills

27:40 Wrapping up

(Alternate title: Fast Fat Loss -- An Unhinged Riff)

In this episode, we’re pulling back the curtain on one of the biggest lies in the weight loss industry: that fast fat loss is effective, sustainable, or even desirable.

It’s not. In fact, your body is wired to resist rapid fat loss—and for good reason.

I’ll break down the biology behind fat storage and explain why slow, steady fat loss isn’t just better—it’s the only kind that lasts.

We’ll talk about what’s really happening when the scale drops quickly, why “weight loss” isn’t always fat loss, and how the fitness industry has trained us to fight our own ancient survival instincts.

You’ll hear:

• Why your body doesn’t trust crash diets (and what to do instead)

• How fat loss actually works on a metabolic level

• The difference between losing fat vs. just losing weight

• What happens to women’s bodies in perimenopause and menopause

• Why patience isn’t just a virtue—it’s a strategy

Whether you’ve been chasing smaller jeans or smaller numbers on the scale, this episode will help you rethink the goal, stop sabotaging your metabolism, and start working with your body—not against it.

Timestamps:

00:00 – The Myth of Fast Fat Loss

00:52 – How Your Body Uses Stored Fuel

01:35 – The Pressure of Beauty Standards

02:57 – Fitness Trends vs. Human Biology

04:23 – Fat Loss ≠ Weight Loss

05:48 – Metabolism: More Than Math

07:03 – Why Slow Is Smart

15:50 – Diet Culture Confusion

18:06 – When Calorie Deficits Backfire

19:07 – Why the Scale Is Lying to You

21:27 – What Real Fat Loss Looks Like

24:14 – Patience, Persistence, Progress

24:33 – Metabolism in Midlife

26:10 – Rewriting the Diet Narrative

31:23 – What Gen X Women Deserve Next

If you want to lose weight and keep it off—but the whole experience feels kind of terrible and you hate it—you’re not doing it wrong. You’re just… changing. 

In this episode, I unpack what sustainable weight loss actually requires: not a new diet or more discipline, but managing your expectations around change. 

I tell the story of a client who came to me doing everything “right”—yet her body was stuck. When I asked her to change, she tried for 2 weeks before declaring that it wasn’t working. 

This is change aversion, and it keeps women stuck. 

If you’ve ever thought, “I know what to do, I just can’t seem to do it,” this one’s for you.

🔹 How you a biologically wired to dislike change

🔹 Why tiny, strategic shifts beat total overhauls

🔹 Why patiently accepting non-dramatic outcomes is the skill to master

🔹 How to know if your weight loss method is actually sustainable

This is about change that lasts.  

But if nothing changes, nothing changes. 

Timestamps:

• 00:14 The Importance of Change
• 01:49 Consultation: Are you READY for Change?
• 03:33 Client Anecdote: The Struggle with Change
• 06:33 The Epic Breakfast Strategy - and Example of Impactful Change
• 09:07 The Reality of Change
• 11:05 Managing Expectations and Persistence
• 15:37 Final Thoughts on Change

This one’s for every woman who’s wondered: Can I go all-in on a weekend of fun without undoing all my progress?

Short answer: YES. But it takes awareness, not restriction.

In this episode, I spill the tea on a recent bachelorette weekend full of booze, late nights, and all the food. It wasn’t “clean” or “on plan”—but it was joyful, connected, and a reminder of what health is really about.

We’ll talk about:

• The metabolic cost of social weekends (sleep + blood sugar disruption)

• How alcohol changes your hunger cues and decision-making

• Why guilt is useless, but intention is everything

• What I did after the weekend to rebound without spiraling

It’s real life, not fantasy wellness. If you want to learn how to indulge without regret—and without pretending it didn’t happen—this one’s for you.

Timestamps:

00:00 – Why social connection is a health habit

01:13 – My lightbulb moment at a wellness conference

03:07 – When “going out” is good for you

05:18 – Bachelorette weekend kicks off

09:02 – How I handled the food + drinks

11:23 – Reflections and real-talk

14:12 – Owning it (with a steak, obviously)

14:27 – Family-style dinners = nutrition chaos

15:36 – What alcohol does to your body + habits

19:38 – Circle back: human connection is medicine

23:32 – My take on balancing joy and nourishment

Menopause Marketing is a Grift (Here’s What Actually Helps)

I used to talk about perimenopause in my branding… but I don’t anymore. Here’s why.

In this episode, I break down how the wellness industry is using menopause as a marketing goldmine—preying on vulnerable, overwhelmed women in their 40s and 50s.

From hormone hacks to supplement scams, it’s all starting to feel a little gross.

So I’m cutting through the noise and telling you the truth.We’ll talk about what’s really driving midlife weight gain, fatigue, and food confusion (spoiler: it’s not just your hormones), and how to support your metabolism without buying into the fear-based fluff.

This episode is part reality check, part rally cry—for any woman who’s sick of being treated like she’s broken just because she’s aging.

You’re not broken.

You’re just not being told the whole truth.

Timestamps:

00:00 – Why I ditched perimenopause messaging

00:39 – What “grifting” actually means (and how to spot it)

03:05 – Menopause as a marketing opportunity

04:24 – How to claim real power during this transition

08:06 – Midlife metabolism: the truth vs. the gimmicks

10:43 – Stress and its sneaky impact on your body

12:57 – What women are really juggling at this age

16:37 – Insulin resistance: what no one told you

20:40 – Belly fat, body changes, and what they really mean

21:42 – Stop outsourcing your intuition

25:38 – Wrapping it up: discernment is your superpower

In this personal and candid video, I share my recent experience with a plastic surgery consultation for a breast lift.

Despite being generally content with my body, I explore the changes due to menopause and my desire to return to a familiar shape.

This consultation revealed many insights on body image, societal beauty standards, my mental journey from dealing with past body dysmorphia to current self-acceptance, and the stark realities of the plastic surgery industry.

Join me as I navigate these thoughts and reflect on what true self-contentment means.

00:00 Personal Story: My Plastic Surgery Consultation

00:15 Body Image and Self-Acceptance

02:34 Menopause and Body Changes

04:12 The Plastic Surgery Consultation Experience

11:33 Reflections on Body Image and Plastic Surgery

18:55 Understanding Women's Body Dissatisfaction

21:20 The Psychological Impact of Quick Fixes

24:17 Managing Expectations and Realistic Beauty Standards

34:25 The Influence of Social Media on Beauty Perception

36:26 Conclusion: Embracing Realistic Beauty

Is your Inner Brat sabotaging your weight loss effort?

The Brat is that part of us that asks... "What can I get away with?"

In this episode, we explore the concept of The Brat archetype in dieting and weight loss.

Over 15 years of working with nearly 3000 women, our expert has identified recurring patterns of self-sabotage linked to this 'brat' persona.

We'll discuss how this archetype manifests, particularly when things are going well, and how it often stems from a desire for freedom and autonomy.

Dive into the various sub-archetypes like the rebel, the protector, and the cynic, and learn practical strategies to work with, rather than against, these parts of yourself.

Reframe your approach to dieting by embracing joy and pleasure, and build a sustainable, self-honoring relationship with food.

Let's break away from diet culture and learn how to link arms with the brat for a healthier, happier journey.

00:00 Understanding Self-Sabotage in Dieting

00:25 Introducing the Brat Archetype

01:19 The Inner Brat's Role in Dieting

05:14 Reframing the Brat as an Ally

09:21 Exploring Other Archetypes

17:20 Working with the Brat for Sustainable Success

22:16 Foundational Principles of the Program

22:24 The Eight Simple Rules

22:42 Embracing the Brat Archetype

23:42 Indulgence Without Overboard

24:05 Reframing Discipline and Dieting

28:54 Self-Honoring Choices

31:25 Building Trust with Food

37:25 The Importance of Pleasure in Health

40:37 Final Thoughts and Invitation

In this episode, we discuss five widespread beliefs about fat loss that actually don't make a significant difference.

From the vilification of sugar to misconceptions about water intake, arbitrary protein targets, eating speed, and the occasional glass of wine, I'll challenge these common myths.

In chasing these insignificant "hacks," women are overlooking the big dial-movers that ACTUALLY help with fat loss -- the timing and composition of your meals, adequately nourishing yourself, tending to your nervous system state, movement, sleep, stress, and PATIENCE.

Learn practical insights into sustainable weight loss and shift your focus to more impactful strategies.

00:00 Introduction: Major Misconceptions in Fat Loss

00:56 Debunking the Sugar Myth

04:12 The Truth About Water Consumption and Weight Loss

07:11 Protein Numbers: Why You Don't Need to Care That Much

09:37 Eating Speed and Mindfulness: Myths and Facts

15:55 Alcohol and Fat Loss: The Real Impact

22:44 Conclusion: Major Misconceptions Recap

In this episode, I debunk the 14 biggest lies you've been told about food tracking and its necessity for weight loss.

The central theme is that tracking food is entirely unnecessary for fat loss.

Effective weight loss hinges on a safe nervous system state, adequate nutrition, an energy deficit, and a well-functioning metabolic system—not micromanaging food quantities.

By dispelling these myths, I aim to help you reconnect with your body's natural hunger and satiety cues, and show you that you can maintain a healthy weight without the tedious practice of food tracking.

Tune in as I breakdown these misconceptions, share personal insights, and advocate for a more intuitive approach to eating.

00:00 Introduction: The Big Lie About Food Tracking

00:24 The Truth About Fat Loss

00:53 Debunking the Need for Food Tracking

01:39 Historical Context of Food Tracking

02:07 Processed Foods and Modern Eating Habits

03:17 The 14 Lies About Food Tracking

03:24 Lie #1: Everyone Should Track Their Food

04:52 Lie #2: You Must Get a Certain Amount of Protein

08:30 Lie #3: Calculate Your Basal Metabolic Rate

10:35 Lie #4: Stay Under X Number of Calories

13:16 Lie #5: Food Tracking Helps You Stay Accountable

15:09 Lie #6: If You Don't Track, You're Just Guessing

16:19 Lie #7: If You Don't Track, You'll Overeat

17:31 Lie #8: Tracking Helps You Stay on Track

18:31 Lie #9: Tracking Makes You More Mindful

19:26 Lie #10: If You Don't Track, You Might Lose Control

21:47 Lie #11: Tracking Food is Scientific and Evidence-Based

23:19 Lie #12: Daily Nutrient Requirements

24:54 Lie #13: Food Tracking Makes Weight Loss Easier

25:48 Lie #14: You Don't Have Clear Appetite Signals

26:57 Conclusion: Trust Your Body, Not the Numbers

“I just needed something crunchy.”

I say this with love: Nobody ever died of a crunch deficiency.

You don't NEED crunch. You WANT it.

So why does it feel like a biological emergency?

In this episode, I unpack why your chips-and-queso moment isn’t about “needing crunch” at all.

We’ll break down:

• Why crunch feels so addictive (and how food manufacturers exploit this)

• The difference between true biological cravings vs. conditioned wants

• How salt, starch, and dopamine drive you back to the pantry again and again

• The Pavlovian loop keeping you stuck in the snack cycle (and how to short-circuit it)

• Simple, satisfying swaps that break the loop without feeling deprived

If you’ve ever scraped the bottom of the Doritos bag and told yourself “I just needed the crunch,” this conversation will change the way you think about cravings, and help you reclaim control.

👉 Get my free Sugar Craving Solution guide here: eat.simple.ca/sugar

Timestamps:

00:00 – Crunch isn’t a nutrient, it’s a habit

03:12 – The real reason Doritos are impossible to stop eating

07:49 – Pavlov’s dog has nothing on your pantry habits

12:30 – Salt cravings vs. chip cravings: know the difference

16:45 – Why “healthy crunch swaps” don’t actually work

20:58 – My favorite hack to break the crunch loop

27:15 – How to feed yourself so cravings die down naturally

The unique psychosocial aspects of weight loss for women who came of age in the thin era of the 1990s and are now in their menopause transition.

In this episode, Erin -- everyone's fave real-talking women's weight loss nutritionist -- delves into the unique challenges faced by Generation X women, those born between 1965 and 1980, who are currently navigating midlife and menopause.

Exploring the psychosocial aspects of weight loss, the episode addresses how cultural programming emphasizing thinness, independence, and professional achievement has shaped the way Gen X women think and feel about food and their bodies.

Highlighting the generational characteristics that make their experience distinct, the discussion covers the effects of diet culture from the 80s and 90s, the emotional burdens of guilt and perfectionism, and the misinformation and overwhelm prevalent in modern wellness culture.

The goal is to empower Generation X women by validating their experiences and encouraging new, healthier approaches to weight loss and self-care.

00:00 Introduction: Understanding Gen X Women's Weight Loss

00:44 The Unique Challenges of Gen X Women

02:19 Cultural Programming and Its Impact

04:10 Characteristics of Generation X

07:48 Diet Culture and Its Lasting Effects

11:48 The 90s: Birth of Diet Culture

15:15 The Legacy of Dieting and Body Image

25:27 The Pressure of Diet Culture

25:49 Exercise as a Tool for Weight Loss

27:25 The Midlife Shift and Menopause

28:03 Changing Perspectives on Health

34:34 The Overwhelm of Modern Wellness

40:19 Guilt and Perfectionism in Gen X Women

48:50 Letting Go of Guilt and Embracing Change

If you struggle with the generic "meal prep" advice -- which involves batch cooking your food and then eating soggy leftovers for days, this is for you.

In this episode, we dive into the essentials of meal planning, focusing on practical tips for shopping, cooking, and foraging for food., so you can make food choices on the fly and never rely on meal prep again.

Learn how to effectively navigate grocery shopping, make the best use of your cooking tools, and find nourishing food options while on the go.

This guide provides actionable advice for busy lifestyles, ensuring you can consistently make healthy food choices, support your health goals, and fit meal planning seamlessly into your daily routine.

00:00 Introduction to the Importance of Food Decisions

01:10 The Basics of Shopping for Healthy Eating

01:57 Convenience Foods and Foraging

02:42 Meal Prep and Being Prepared

03:30 Personal Shopping Habits and Preferences

05:12 Cooking Methods and Time Management

07:27 Choosing and Preparing Proteins

12:55 Navigating the Produce Aisle

15:41 Bringing Groceries Home and Thawing

16:27 Overcoming Cooking Challenges

17:41 Breaking Free from Limiting Beliefs

18:03 Mastering the Basics of Cooking

19:12 Embracing Variety in Cooking

22:40 Navigating Food Choices on the Go

30:46 Eating Together as a Family

35:28 Developing Sustainable Eating Skills

The Critical Role of your Mind and Mood for Weight Loss

In this episode, we delve into eat.simple Rule #8: Send Safe Signals to your Brain and Body. 

The importance of the nervous system state in achieving permanent weight loss is too often overlooked. 

Learn why our modern, stress-filled lives are counteracting our ancient DNA's preference for calm, and how sending safe signals to your brain and body can make a significant difference. 

Understand the two halves of the autonomic nervous system—sympathetic (fight or flight) and parasympathetic (rest and digest)—and why it's essential to be parasympathetic dominant for effective fat loss.

Discover practical tips for reducing stress, including creating restful evening routines, addressing relational stressors, and rethinking your relationship with your body and diet. 

Finally, explore the three key factors for fat loss: sending safe signals, achieving an energy deficit, and ensuring good metabolic function.

00:00 Introduction to Nervous System and Fat Loss

00:23 Modern Stress and Ancient DNA

00:59 Self-Care and Nervous System States

03:18 Understanding Cortisol and Stress

04:40 Managing Stress for Fat Loss

07:21 The Importance of Sleep

09:42 Body Fat and Survival Mechanisms

12:38 Metabolic Implications of Chronic Stress

15:20 Practical Tips for Sending Safe Signals

18:06 Conclusion and Final Thoughts

The power of two daily walks (one before breakfast; one after dinner) for optimal health and to "hack" weight loss.

In this episode, we explore eat.simple Rule #7:: taking two walks a day.

Discover why the host believes this is the closest thing to a 'health hack' and how it offers both metabolic and holistic benefits.

The episode breaks down the science and ancient human logic behind walking, emphasizing its role in circadian rhythm orientation, gene expression, fat utilization, and mental well-being.

Whether it's a brisk walk before breakfast or a leisurely stroll after dinner, these daily walks can significantly influence your health and happiness.

Learn more about the profound effects of walking and how simple it can be to integrate this habit into your routine.

00:00 Introduction to eat.simple Rule #7:

00:32 The Concept of Walking as a Hack

01:47 Benefits of Walking Beyond Step Counting

05:31 Walking and Human Evolution

08:59 Metabolic Benefits of Walking

10:53 The Many Benefits of Walking Before Breakfast

14:50 The Brain's Fuel Options: Carbs and Ketones

15:27 Morning Walk: A Metabolic Boost

16:36 The Modern Morning Stress Trap

17:45 Overcoming Obstacles for Morning Walks

19:33 The Benefits (and Joy!) of an After-Dinner Walk

22:05 Insulin Sensitivity and Metabolic Health

27:25 Practical Tips for Daily Walks

29:18 Final Encouragement: Just Walk!

In this episode, we explore the profound importance of sleep for metabolic health and weight loss.

Learn why sleep is as crucial as food for your body's functions and discover practical strategies to enhance your sleep quality.

From meal timing to evening wind-down rituals, get actionable tips to align your circadian rhythms for better health.

Understand the impact of light exposure, nervous system state, and environmental factors on sleep.

Dive into the science behind sleep and nutrition, and start implementing these simple yet effective techniques today for a healthier, more restful life.

00:00 The Importance of Sleep for Metabolic Health

01:19 The Role of Circadian Rhythms in Sleep

03:12 The Impact of Poor Sleep on Metabolism

06:14 Actionable Tips for Better Sleep

08:04 The Evening Wind Down Routine

21:01 Creating a Sleep-Friendly Environment

26:56 Final Thoughts on Sleep and Health

Get 10% off a Sleep.me bed cooling mattress pad by clicking my special affiliate link (no code required): https://checkout.sleep.me/ERIN22658

The power of elongated meal intervals and how FASTING fits into the FEASTING paradigm learned so far. 

In this episode, we dive deep into eat.simple rule number 5: pushing your meal intervals. 

Discover how prioritizing and achieving satiety through proper meal consumption can eliminate snacking, reduce food noise, and enhance weight loss. 

By focusing on being a meal-eating animal rather than a grazing one, you will learn to trust your hunger signals, prioritize protein, break your fast epically, and align your eating with circadian rhythms. 

The discussion also touches upon the psychological and physiological benefits of satiety, making this episode a transformative guide to better eating habits and overall well-being.

00:00 Introduction to eat.simple Rule # 5

00:25 The Importance of Satiety and Meal Intervals

01:01 Eliminating Snacking for Weight Loss

02:17 Understanding Food Noise and Satiety

04:02 Reiterating the Eat Simple Rules

04:20 The Role of Protein and Circadian Rhythm

05:38 Meal Timing and the Funnel Concept

12:31 The Misconception of Intermittent Fasting

18:19 The Spiritual and Feminist Perspective on Satiety

20:52 Conclusion: Embracing Satiety and Meal Intervals

Introducing "The Funnel," a game-changing meal timing philosophy for effortless weight loss.

In this episode, we dive into the complexity of meal timing and introduce 'The Funnel,' a proprietary weight loss philosophy that aligns meal timing with our natural circadian rhythms.

Learn about the eat.simple rules and how big, nutrient-dense breakfasts followed by smaller meals throughout the day can improve satiety, reduce cravings, and enhance sleep.

Explore how this diurnal-based approach can transform your eating habits, boost energy, and support sustainable weight loss without relying on rigid calorie counts or arbitrary eating schedules.

00:00 Introduction: When Are You Supposed to Eat?

00:32 The Funnel: A Revolutionary Meal Timing Philosophy

00:47 Eat Simple Rules: The Foundation of the Funnel

01:47 Understanding Your Diurnal Nature

03:11 Executing the Funnel: Practical Steps

03:57 The Importance of Breakfast

05:48 Lunch and Dinner: Adjusting to Your Hunger

11:44 The Role of Satiety and Satisfaction

14:34 Evening Snacking and Sleep

20:38 The Metabolic Fire: Feasting vs. Grazing

23:30 Conclusion: Trusting Your Body's Natural Rhythm

eat.simple Rule #3: Break Fast Epically

(part 3 of an 8-part series: The eat.simple 8 Simple Rules)

In this episode, we delve into eat.simple Rule #3 - breaking your fast epically to change the game.

Building on Rule #1 (answering hunger with a meal) and Rule #2 (prioritizing protein), this rule emphasizes starting your day with a nutrient-dense, protein-dominant meal.

This conversation highlights the importance of eating to satiety, introducing the body's relationship with circadian rhythms, and the metabolic benefits of consuming a substantial breakfast.

This episode demystifies why aligning meal timing with natural rhythms can optimize health and well-being.

00:00 Introduction to eat.simple Rule #3

00:15 Review of Previous Rules

00:37 The Importance of Prioritizing Protein

01:32 Understanding Circadian Meal Timing

02:06 The Cultural Shift in Meal Timing

04:36 The Science Behind Morning Hunger

07:23 The Concept of Epic Breakfast

09:11 Practical Tips for an Epic Breakfast

13:22 The Benefits of Eating to Satiety

21:37 Implementing the Epic Breakfast

24:16 Conclusion and Next Steps

eat.simple Rule #2: Prioritize Protein

(Part 2 of an 8-part series: The eat.simple 8 Simple Rules)

In this episode, the importance of prioritizing protein in our diet is highlighted, especially for women.

Explaining that humans are omnivores who need a combination of animal and plant-based foods for optimal health, the episode delves into how protein, made up of amino acids, is the building block of the human body.

It examines the pitfalls of reducing food to just fuel, advocating instead for nourishment that encompasses all nutrient needs, including minerals and hydration.

The relationship between hunger, satiety, and protein intake is discussed, arguing against the conventional wisdom from fitness and diet industries.

Drawing from biological research, the episode emphasizes that our body intuitively knows how much protein we need and encourages trusting hunger signals to achieve a healthy metabolism.

00:00 Prioritize Protein: The Key to Nourishment

00:36 Understanding Your Biology and Nutrient Needs

01:19 Debunking the 'Food is Fuel' Myth

02:35 Hunger Signals and Nourishment

06:51 The Role of Minerals and Hydration

08:32 The Problem with Macro Tracking

11:18 Trusting Your Appetite Signals

13:34 The Importance of Amino Acids

21:38 The Palate: Your Nutrient Gatekeeper

26:53 Conclusion: Trust Your Hunger and Prioritize Protein

eat.simple Rule #1: Always Answer Hunger with a Meal

(Part 1 of an 8-part series: The eat.simple 8 Simple Rules)

In this video, we delve into the first of the eat.simple Eight Simple Rules designed to help you reinvigorate a robust metabolism and create a healthier relationship with food.

Discover why always answering hunger with a meal is foundational to overcoming chronic dieting and hypervigilance around food.

Learn how addressing hunger through nutrient-dense meals can reduce cravings and help manage weight.

Follow along as we redefine what it means to truly satiate hunger and dismantle dietary rules that have historically failed us.

00:00 Introduction to eat.simple Eight Simple Rules

00:40 Understanding Rule Number One: Always Answer Hunger with a Meal

01:06 The Impact of Diet Culture on Hunger Signals

02:19 Cravings and Their Effect on Weight Loss

05:00 The Importance of Trusting Your Hunger Signals

09:07 Defining Meals vs. Snacks

10:27 The Concept of Satiety

14:46 Overcoming Societal Judgments on Food Intake

16:45 Conclusion: Embracing Your Hunger and Satiety

Tina lost a pants size without counting a single calorie.

And she did it while navigating everyday life chaos: travel, social stuff, and the emotional “dip” that usually derails progress.

In this episode, I break down what sustainable fat loss actually looks like in motion.

It’s not all-or-nothing.

It’s real life, and real resilience.

You’ll hear:

• Why satisfying meals are the secret weapon nobody’s talking about

• What to do when the initial motivation fades (which it always will)

• How to ride the “Dip” instead of letting it wreck your momentum

• The power of anchor actions that keep you steady, even when you’re not perfect

Forget quick fixes. This is the mindset (and method) that actually moves the needle long-term.

Especially for women who are done with the diet BS and ready to feel at home in their bodies again.

Timestamps:

00:00 Tina's Testimonial

00:54 Sustainable Eating and Satiety

03:02 The Importance of Enjoyable Meals

04:58 Sustainable Weight Loss Strategies

08:23 Life Challenges and Anchor Actions

17:07 The Concept of 'The Dip'

26:08 In Conclusion...

Are menopause, cortisol, and sugar really making you gain weight?

In this episode, we delve into the reasons behind weight struggles in midlife women. We'll explore common misconceptions and provide solutions for metabolic mismanagement.

Join us as we discuss insulin resistance, the impact of stress, the truth about sugar, and why understanding your body is essential.

Learn actionable steps to improve your metabolic health and find out why blaming hormones might not be the solution after all.

00:00 Introduction: Debunking Myths About Menopause and Weight Gain

00:07 Generation X Women and Weight Loss Struggles

00:57 The Misconceptions of Dieting in Your 30s and 40s

01:37 Understanding Metabolic Mismanagement

03:53 The Role of Insulin Resistance

07:34 Personal Experiences with Insulin Resistance

11:13 The Impact of Hormones on Weight Gain

16:27 Cortisol and Stress: The Real Connection

22:14 The Modern Human Experience: Chronic Stress

22:28 The Role of Cortisol in Fuel Management

23:03 Understanding Glucose and Its Importance

24:11 The Impact of Chronic Stress on Insulin Resistance

25:00 The Mismatch Between Modern and Traditional Stress

28:19 The Importance of Rest and Mental Breaks

30:48 Debunking Myths About Sugar and Weight Gain

38:54 The Concept of Treats and Healthy Eating Habits

40:58 Empowering Women to Understand Their Bodies

In this candid video, I share my personal journey with Ozempic.

Despite approaching it with an open mind and critical thinking, my experience turned out to be challenging.

I delve into why I decided to try this medication, the side effects I faced, and how it affected my appetite and metabolic health.

Additionally, I touch on broader implications for weight loss and the contentious debate surrounding these types of medications.

Finally, I explore different case studies that offer varying perspectives on the impact of Ozempic.

TIMESTAMPS -- 00:00 Introduction to My Ozempic Journey

00:08 Personal Views on Medications

01:23 Instagram Post on Medication Shaming

02:16 Understanding Insulin Resistance

04:27 My Pre-Diabetes and Menopause Experience

07:01 Exploring Treatment Options

09:30 Starting Ozempic: Initial Thoughts

16:23 Mechanism of Action and Dosage

21:54 My Experience with Ozempic

22:42 The Problem with Snacking

23:31 Feasting vs. Grazing

24:35 The Struggle with Appetite Suppression

25:20 The Importance of Protein and Satiety

25:49 The Downside of Appetite Loss

30:00 The Poop Talk: Delayed Gastric Emptying

33:42 The Cost and Effectiveness of Ozempic

36:29 Case Studies: A thin woman trying to get thinner; and a real-life success story

42:08 Final Thoughts on Ozempic

If you’ve done everything right -- tracking, fasting, skipping the wine, saying no to carbs -- and still somehow gaining weight every year… this one’s for you.

In this off-the-cuff, unscripted episode, I’m breaking down the three real problems we have to solve for lasting midlife weight loss:

1. Weight Gain (We MUST stop this first.)

2. Weight Loss (But not the old way because harder dieting and more cardio isn't the answer.)

3. Sustainability (Because your life is not meant to be a series of never-ending diet plans.)

We talk behaviour change. We talk biochemical change (which I argue is actually EASIER than changing behaviour). We talk about why a $27 PDF plan downloaded from your fave IG influencer isn’t the solution. We talk about why maintenance must be built into the weight loss program itself (not a separate program you do afterward). And why the real fix takes actual critical thinking and problem solving.

I’ll share stories from my own successful weight loss journey, and real client conversations that’ll make you rethink what’s really keeping the weight on.

If you’ve ever looked at an old photo of yourself and thought “I hated my body back then too…”

If you’re sick of miracle-hopping and ready to actually solve this…

If you want to eat real food like a grown-ass woman and never diet again…

Give it a listen!

Timestamps:

00:00 Unscripted Intro: What We’re Really Solving

00:35 Gen X Women + The Midlife Collision Course

01:07 The 3-Part Weight Loss Problem

02:35 Why Weight Gain Is the First Problem (Not Weight Loss)

04:13 Behaviour + Biochemistry: The Real Root Causes

11:07 What Sustainability Actually Means (aka "maintenance phase" 🙄)

20:21 Final Thoughts

In this episode, I walk you through four equally effective weight loss strategies that can get you to your goal, no matter your starting point.

Here’s the kicker:

Each one takes about a year.

Yep.

In this episode we cover 4 approaches to 25 pounds of fat loss, including:

✔ How to sustain weight loss with GLP-1 meds (like Ozempic)

✔ What low carb, keto, and fasting can and can’t do

✔ The gritty reality of old-school calorie counting

✔ My fave approach: effortless, “accidental” calorie restriction that feels like living your life, not dieting

If you’re ready to lose the weight once and never have to obsess over it again… this one’s for you.

🎧 Listen now, and choose your one-year path to freedom.

Time's gonna pass anyway, gals.

Speaking of time... here are your timestamps:

00:12 The Reality of Permanent Weight Loss

01:21 Inspiration from Real-Life Transformations

03:43 Method 1: GLP-1 Medications

07:49 Method 2: Major Dietary Pattern Changes (keto, fasting)

11:49 Method 3: Intentional Calorie Restriction

14:04 Method 4: Accidental Calorie Restriction

18:02 Conclusion: Choose Your Own Adventure

If being hard on yourself worked, it would have worked by now.

This episode is a plea for every woman who’s ever stood in front of the mirror and winced. Not because she’s vain, but because she was taught to constantly judge and hate her body.

In this unscripted solo, I get personal about the emotional toll of watching brilliant, accomplished women chronically disrespect their bodies. I share why self-cruelty isn’t a sign of discipline, and why kindness is not weakness, but strategy.

We talk:

• The placebo effect of believing your body is worthy

• Why the wellness industry profits from your insecurity

• How to “fake it till you make it” with food, rest, and movement

• What it would feel like to just wear the damn swimsuit at the beach

This isn’t body positivity, or body acceptance per se.

It’s body reclamation.

You don’t have to love your body.

But you can stop waging war against it.

Start by respecting it.

Homework: What would change if you treated your body like it deserved respect?

Timestamps: 

0:00 Introduction and Importance of Self-Respect

00:15 The Toll of Negative Self-Perception

01:04 Shifting the Narrative: From Violence to Kindness

01:50 The Power of the Mind and Placebo Effect

02:48 Making Weight Loss Feel Easy and Nice

03:09 Challenging Cultural Beauty Standards

05:16 Respecting and Nourishing Your Body

12:00 The Impact of Diet Culture

14:58 Conclusion: Embracing Self-Respect and Optimism

“I Don’t Trust You, Erin.”

If you’ve ever booked a call with someone like me, only to feel your guard go way up the second the Zoom opens, you’re not alone.

Because I’ve felt the tension. And I’ve seen the crossed arms. The squinty skepticism. I know you hate me and everyone like me who has confused and overwhelmed you.

I’ve heard the polite answers hiding a hard “no.”

I've heard the impolite answers too: "What snake oil are YOU trying to sell me?"

I don’t take it personally.

I get it.

The wellness industry has burned women like you. It has overpromised, underdelivered, gaslit, confused, judged, and sold you one more program when you were already on the edge.

So if you don’t trust me at first, I understand. And in this episode, I’m going to talk about:

• Why women should be skeptical—and what we’re really protecting when we are

• A hostile comment I received that actually speaks volumes about why the whole industry feels unsafe

• Why you don’t need to blindly trust me to start taking better care of you

• And an apology. A real one. For every time someone made you feel like a failure instead of a human.

I’ll tell you what I believe in. You don’t have to believe in it too. But if there’s a voice inside you saying, “I’m tired of this fight with my body… and I need a new way”—maybe this will help you take the first step.

Timestamps:

00:00 – When you don’t trust me… here’s why I don’t flinch

00:45 – This business isn’t always pretty

02:30 – The comment that revealed what women are really mad about

03:43 – What I’d say to you, woman-to-woman

05:47 – Why wellness can’t just be a script and a supplement

08:00 – How to alchemize your anger into power

12:10 – What I’m sorry for—and what I’m inviting you to believe instead

You want to sleep better. I like talking about sleep. This podcast is for you!

In it, I deliver my fave "hack" for improving sleep, but also I talk generally about how we need to TREAT sleep in our lives... and how our relationship with sleep and our relationship with food should actually be more similar than we might have thought. From a metabolic perspective, sleep is to nighttime what feeding is to daytime.

In this episode, I dive into how truly regenerative sleep and deeply nourishing food are the power duo behind lasting health, weight loss, and aging like a goddess.

You’ll hear from a weight-loss nutritionist (that’s me!) who believes in nonviolent, supportive weight loss—no food tracking, no bootcamps, no burnout. Just smart strategies that work with your body and hormones, not against them, and how sleep is a crucial metabolic factor not to overlook.

We’re talking:

• The magic of circadian-aligned meals

• Hormone therapy insights for menopause

• My exact wind-down routine for falling asleep like a champ

• And how to sync your internal clock so your metabolism, mood, and energy all hum along beautifully

Come learn how to eat, rest, and live like someone who loves their body, and is finally getting results.

I do shamelessly mention one of my fave sleep gadgets ever -- my bed cooling mattress pad. No, it's not the super expensive one that all the big-time podcasters talk about... this one is more affordable (yet, somehow, still really expensive 🤔). I do have a discount for the Sleep.me bed cooling system I use. It's a rolling discount that fluctuates between 10% to 20% and you can get it automatically when you follow this link: https://checkout.sleep.me/ERIN22658

You don't have to get one; in fact, I feel weird even mentioning it... but I am obsessed with this thing and, so far, I have had no hot flashes or night sweats during my menopause "era." Just epic cool 😎 sleeps, so... take that for what it is.

With all that out of the way, here are your timestamps, you little cutie:

🕒 Timestamps:

00:00 Intro & Personal Story

00:34 What does ‘robust health’ really mean?

02:29 Why sleep is the queen of everything

06:08 My go-to evening wind-down routine

13:14 How to create a dreamy sleep environment

18:44 A pep talk to close it out

Turning 40? Going through menopause? Emerging from COVID lockdowns (5 years later)? If you feel like your body changed overnight, this episode is your wake-up call.

I desperately want us to think critically about WHY these changes of life would cause our body composition to shift.

Because it's probably NOT your age, or your hormones, or lockdowns... at least, not directly.

This message is meant to empower you. Because feeling like a victim of circumstance is incredibly DISempowering, and I don't like that for you... do you? Nah.

We’ll dig into:

• What really happens with metabolism and aging

• Why you need to stop nibbling and start eating real meals

• How losing muscle -- not gaining fat! -- is the silent saboteur of midlife weight gain

• The hidden impact of menopause symptoms like fatigue, pain, poor sleep, and mood swings

• How diet fatigue and cardio-brain are keeping you stuck

• What’s actually behind the “I gained weight during COVID” story

This one’s a blend of science, lived experience, no-BS truth-telling, and some gentle-but-firm mindset reprogramming.

If you’ve ever said, “Nothing works anymore,” this is the conversation you need.

🎧 Listen now and borrow my confidence that you can feel totally great in your body at this stage of life. Who knows? You might just start to believe it yourself.

00:00 – Why would menopause make me gain weight? Let’s ask a better question.

00:58 – The belief effect: If you think weight gain is inevitable, you might just behave like it is.

03:04 – The actual science on metabolism slowing down as you age. It's good news!

04:33 – Why lean body mass is your midlife secret weapon.

06:45 – Ditch the choccy-banana protein shakes; eat, move, and live like a solutions-oriented, get-stuff-done, grown-ass adult.

12:45 – When menopause symptoms derail your habits, and how to get them handled.

18:53 – Did a global pandemic really make you gain weight? Or did your life just change overnight?

21:52 – Diet fatigue is real. You’re tired, you’re confused, and you don’t know how to eat anymore.

26:00 – Gravity, skin, and the unsexy truth about what’s actually changing.

28:54 – The wrap-up: It's depressing to feel like a victim of the passage of time. Start asking better questions, and feel more empowered in the second half of your life.