Explore every episode of the podcast The Healthy, Real Food®️ Podcast with Erin Hart, BSN, RN
| Title | Pub. Date | Duration | |
|---|---|---|---|
| Back to Routine, Back to Results: The 2 Week Reset Every Woman Over 40 Needs | 24 Aug 2026 | 00:21:07 | |
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 Inevitable 01:20 Back to School Reset 05:04 Mindset Strategy Execution 06:26 Why Routines Beat Willpower 08:38 Transitions Derail Progress 11:39 Two Week Basics Plan 14:10 Habit Stacking Automation 15:47 Grace Support Faith 17:19 Rule of Thirds Resilience 18:14 Next Steps and Sendoff 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.com You 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?! | 17 Aug 2026 | 00:28:21 | |
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 You 03:07 Mindset Versus Strategy 06:06 My Dieting Wake Up Call 08:31 Fat Loss Not Weight Loss 11:05 Why Cutting Too Hard Backfires 14:26 Maintenance Breaks That Work 17:11 Skinny Fat And Muscle Loss 19:44 GLP 1 And Protecting Muscle 22:48 Healthy Plan And Training Basics 25:45 Reframe And Next Steps 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| 6 Ways to Strengthen Your Mind for Weight Loss Success | 10 Aug 2026 | 00:36:20 | |
6 Mental Tools for Weight Loss Success (Women 40+) | Healthy Real Food Podcast Ep. 254 In 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 Struggle 01:34 Welcome and Summer Update 02:58 Month Theme Mindset First 04:17 Her Rock Bottom Story 06:00 Success Framework Explained 09:21 Tool 1 Clear Vision 12:14 Tool 2 Find Your Why 16:02 Tool 3 Reframe Thoughts 20:25 Tool 4 Daily Mindset Habits 23:13 Tool 5 Support and Accountability 27:55 Tool 6 Act Immediately 33:57 Recap and Next Steps 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| Overcome emotional eating with the nervous system reset | 03 Aug 2026 | 00:15:17 | |
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 Loss 00:20 Understanding the Nervous System's Role 02:38 Polyvagal Theory Explained 03:25 Recognizing Nervous System States 09:55 Mapping Your Nervous System 11:38 Creating a Safe State for Weight Loss 12:41 Conclusion and Next Steps If 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| If You're Too Busy for Your Health, You're Too Busy: How to Reprioritize Your Life for Weight Loss Success | 27 Jul 2026 | 00:17:42 | |
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 Someday 02:40 Why You Feel Too Busy 05:28 Self Care Isn’t Selfish 07:51 The Four Ds Framework 08:27 Delete and Delay 09:37 Delegate and Disappoint 11:30 Rule of Thirds Support 13:32 Your Five Minute Reset 15:29 Simple Plan and Next Steps 16:21 Final Encouragement and Goodbye 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| 8 Common Pitfalls in Weight Loss for Women Over 40 | 13 Jul 2026 | 00:17:05 | |
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/freemealideas James Clear's failure pre-mortem exercise, mentioned near the end of the episode Ready 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| From Size 22 to Size 6: Mary McCoy's 110-Pound Transformation Story | 06 Jul 2026 | 00:44:13 | |
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 Good 02:15 Meet Mary McCoy 03:15 Cancer To Thriving 06:05 Real Food Basics 08:07 Non Scale Victories 10:08 Roots Of Weight Gain 13:12 Tools For Emotions 16:01 Identity And Self Talk 18:59 Maintenance Mindset 25:18 Exercise Progression 28:59 Starter Tips And Accountability 31:40 Maintenance Breaks And Photos 38:57 Community And Closing 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| Is Diabetes Reversible? A Conversation with Dr. Jason Shumard | 29 Jun 2026 | 00:45:56 | |
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 Reversible 01:38 Meet Dr Jason Shumard 03:24 His Story and Mission 08:18 What Insulin Resistance Is 12:12 Root Causes and Testing 14:32 Functional Medicine Explained 17:44 Early Signs and Lab Markers 20:19 Cravings GLP1 and Hunger 21:42 Real Food to Heal Cells 25:03 Why Eat Less Fails Women 27:55 Sustainable Weight Loss Plan 32:52 Muscle Mass and Strength 36:04 Never Too Late to Heal 39:45 Start With Your Why 43:24 Where to Find Dr Shumard To learn more from Dr. Shumard, visit his website at www.drshumard.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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| ADD, Dopamine and Emotional Eating: My Diagnosis at 42 and What I Wish I'd Known Sooner | 22 Jun 2026 | 00:29:47 | |
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:
Resources and links mentioned:
Ready 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| Stress Eating After 40? Try This 10 Second Nervous System Reset | 08 Jun 2026 | 00:24:23 | |
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 Tease 01:07 Meet JD Tremblay 03:07 JD Origin Story and Military Lessons 04:36 Double Breath Reset Demo 08:51 Resilience Through Discipline 09:50 DECA System Explained 14:52 Quick Wins and Taking Action 19:04 Recovery and Meditation Tools 21:05 Emotional Eating and Regulation 22:21 Pattern Awareness and Wrap Up 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| Zero Medications at age 67: Patricia's Transformation Story | 01 Jun 2026 | 00:36:20 | |
It’s Not Too Late: Patricia Sigerson’s Real Food Transformation, Staying Off Meds & Changing Your Family Tree | Ep. 247 In 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 Intro 02:31 Meet Patricia Mentor 06:45 Patricia Deep Why 12:06 Grandkids New Traditions 15:04 Food Connection Mindset 21:25 Non Scale Victories 24:28 Course Correcting Skills 28:35 Tips For Beginners 33:07 Planning Freezer Hacks 34:09 Final Encouragement Outro 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| Step Together With Kamy Moussavi: Fighting Childhood Obesity & Helping Our Kids Find Peace With Food | 25 May 2026 | 00:42:45 | |
How to Help Kids Find Peace With Food (ADHD, Dopamine & Emotional Eating) | Kamy Moussavi In 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 Food 02:02 Meet Kamy And Step Together 03:22 Kamy Origin Story 06:57 Modern Addiction Environment 09:39 Why Parents Come First 13:17 Root Causes Emotional Coping 15:59 Brain Science Behind Binging 24:25 ADHD Dopamine Link 31:59 Protective Parenting Strategies 37:59 Drop Shame Find Support To learn more about Kamy and his misstion at Step Together visit www.steptogether.us 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| The Truth About Seed Oils with Cherie Calbom | 18 May 2026 | 00:36:38 | |
The Truth About Seed Oils (and the Best Fats to Eat) | Healthy Real Food Podcast Ep. 245 w/ Sherry Calbom In 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 Warning 02:10 Meet Sherry Calbom 04:57 Weight Gain and Inflammation 07:47 Which Oils to Avoid 09:04 Healthy Fats to Choose 11:06 Low Fat Diet Fallout 13:51 Hormones and Insulin Resistance 16:10 Why Seed Oils Harm 22:12 Cell Membranes and Brain Health 25:20 Healing Through Real Food 30:04 Simple Swaps and Eating Out 33:46 Purpose and Next Steps 34:24 Book and Where to Follow 35:25 Final Thanks and Wrap 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| How Weighing Your Food Brings You Peace & NutriHabit™️ Math Explained | 11 May 2026 | 00:28:41 | |
How Weighing Your Food Brings Peace (And Helps You Lose Weight for Good) | Ep. 244 In 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 Fears 01:55 Transformation Story 04:32 Why Diets Fail 06:42 Brain vs Modern Food 09:13 Bypass Willpower Plan 10:09 Food Scale Freedom 12:00 NutriHabit Flex Step 14:30 Maintenance Ladder Strategy 16:53 Who This Helps Most 18:36 Real Food Plate Examples 20:16 Tracking and New App 23:18 Portion Math Demo 26:10 Key Takeaways and Wrap 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| The Science of Obesity and the Role of GLP-1 Medications with Dr. William Summers | 04 May 2026 | 00:49:11 | |
Weight Loss Isn’t Just Willpower: Dr. William Summers on Obesity Science, Nutrition, Stigma & GLP-1 Meds On 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 Fault 00:25 Meet Dr Summers 02:49 Stigma Shame And Self Worth 05:23 Obesity As A Disease 07:29 GLP One Medications Explained 12:20 Sugar Carbs And Protein Basics 15:59 Fat Cells Leptin And Inflammation 17:24 Nutrition Education And Policy 20:26 Medicare Coverage Breakthrough 22:45 Long Term Maintenance And Support 26:27 Food Industry Sugar Trap 27:09 Obesity Surge Explained 28:15 GLP One Basics 29:30 How GLP One Evolved 31:45 Supplements And Nutrition 32:32 Side Effects And Safety 36:12 Cancer Risk Exclusions 38:23 Managing Nausea Dosing 40:40 Maintenance And Tapering 43:34 Lifestyle Balance Mindset 45:13 Heart Benefits Wrap Up 45:48 Final Takeaways Resources Watch Dr. Summer's Video Series on Weight Loss here... https://www.youtube.com/watch?v=YMnFWPldTds&list=PLS7enKH0S3lyWlO8oqS_-nZzABLXp05Uh Or 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.com You 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_ How to Build Morning and Evening Routines So You Can Lose Weight for the LAST Time.mp4 | 27 Apr 2026 | 00:22:38 | |
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 Good 01:44 Meet Erin and the Mission 03:18 Your Day Starts at Night 04:36 Brain Science of Routines 06:47 Morning Cortisol Advantage 08:35 Habit Loop and Stacking 10:43 Motivation Is Not Required 12:01 Win the Evening Routine 14:14 Build a Morning Power Hour 17:18 Busy Proof Floor Goals 18:33 Systems Over Willpower 19:33 Final Takeaways and Next Steps 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| Success Has Rules with John Ciet | 20 Apr 2026 | 00:56:50 | |
Success Has Rules: Mindset, Ownership & Weight Loss Breakthroughs (with John Ciet) | Healthy Real Food Podcast Ep. 241 In 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 Stalls 00:30 Meet John Ciet 05:06 John’s Early Life 08:26 Law School Detour 10:51 Building a Brokerage 15:11 Mindset Is Skillset 20:37 Victim Versus Victor 23:25 Finding Your Deep Why 28:26 Ask Better Questions 29:59 Daily Mindset Practice 30:28 Mind As Garden 31:30 Guard Your Inputs 33:26 Choose Better People 35:23 Self Love Reset 38:17 Fear Versus Love 41:22 Failing Forward Mindset 42:59 Trust The Process 49:02 Small Steps Daily 54:02 Final Encouragement 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| Why Food Quality Matters More Than Calories | 06 Apr 2026 | 00:24:48 | |
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 Stalls 01:07 Ultra Processed Food Risks 03:56 Meet William Grand 04:36 Nutri Fusion Mission 05:48 Fruits Veggies Inflammation 09:56 Cravings Sugar Addiction 13:43 Artificial Sweeteners Trap 15:35 Read Labels Like Pro 19:44 Kids Schools Food Fight 20:20 Lawsuits Hope Change 22:26 Where To Find Nutri Fusion 23:28 Final Thanks Wrap Up To 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| Food Addiction Is Real and You Can Heal From It - Interview with Angela Shaner | 30 Mar 2026 | 00:30:56 | |
Breaking the Diet Cycle & Finding Food Peace After 40 (Episode 239) | Interview with Angela Shaner In 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 Dieting 01:57 Meet Angela Shaner 03:29 Angela’s Food Struggles 04:35 Health Crash and Answers 05:52 Food Addiction Breakthrough 07:55 Finding a Sustainable Sweet Spot 10:47 Mindset and Nervous System 11:54 Your Why and Motivation 17:29 Vision and Future Self 20:53 Fitness Over 40 Basics 22:41 Progressive Overload and Recovery 27:07 Believe It’s Possible 29:13 Where to Follow Angela 29:46 Final Thanks and Wrap Up 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| The Secret to Losing Weight for the LAST Time: Why Maintenance Breaks Matter | 23 Mar 2026 | 00:27:31 | |
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 Back 02:08 Welcome and Mission 02:44 Health Wake Up Call 07:14 Maintenance Matters Most 10:01 Calories and Deficits 13:45 Metabolic Adaptation 15:05 Maintenance Break Benefits 18:28 Reverse Diet Ladder 23:12 Food Quality and Balance 24:57 Mindset and Next Steps 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| Do a Habit Inventory_ The Small Changes That Lead to Big Results on Your Weight Loss Journey.mp4 | 16 Mar 2026 | 00:24:58 | |
Do a Habit Inventory to Lose Weight for the Last Time | Healthy Real Food Podcast Ep. 236 In 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 Over 01:37 Welcome And Spring Check In 02:59 Why Habits Change Everything 04:50 Client Story And Patience 06:09 Willpower Versus Automation 08:43 Identity Based Habits 09:50 How To Do A Habit Inventory 12:46 Future Self One Habit Focus 15:41 Make Habits Easy And Stick 17:16 Five Foundational Habits 18:59 Hope Systems And Support 21:09 Recap And Next Steps 22:43 Free Strategy Session Invite 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| Before You Quit, Listen to This! (Weight Loss Motivation for When You Feel Discouraged) | 09 Mar 2026 | 00:15:12 | |
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 Quitting 01:49 Podcast Welcome 02:47 Emotional Triad Intro 04:10 Rule of Thirds 06:31 Physiology Shift 08:52 Focus Your Attention 11:02 Empowering Language 12:37 Stop Stopping 13:45 Wrap Up and Next Steps 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| The Invisible Barrier Keeping Your Stuck On Your Weight Loss Journey (& How to Break Through) | 02 Mar 2026 | 00:20:33 | |
The Invisible Barrier Keeping You Stuck in Weight Loss (Mindset Mastery for Women Over 40) | Ep. 234 In 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 40 02:02 Welcome And Credibility 03:31 The Mean Girl Voice 04:53 Thoughts Aren't Facts 06:31 Skiing Mindset Story 11:21 Falling Is Learning 13:56 Rewire Your Brain 15:11 Weekly Mindset Practice 16:07 Why Coaching Helps 18:22 Final Encouragement 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| REAL Fast Food with Karen "Zuzu" Armes | 23 Feb 2026 | 00:18:03 | |
Holistic Health and Real Food Lifestyles with Karen Zuzu Armes | Healthy Real Food Podcast In 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 Armes 02:26 Karen's Journey and Family Life 03:16 The Importance of Preparation in a Healthy Lifestyle 06:31 Overcoming Sugar Addiction 10:15 The Holistic Transformation: Mind, Body, and Spirit 13:59 Practical Tips for Beginners 15:41 How to Connect with Zuzu 16:39 Conclusion and Final Thoughts To 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| In Nature We Trust: Interview with Author Axay Shah | 16 Feb 2026 | 00:33:29 | |
Transforming Health with a Raw Food Lifestyle: Interview with Author Axay Shah In 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 Podcast 00:05 Meet Axay Shah: A Journey of Transformation 00:57 The Benefits of a Real Food Lifestyle 02:57 Axay's Personal Health Journey 06:02 The Power of Raw Food 12:22 Making Sustainable Changes 21:18 Axay's Book and Final Thoughts 29:02 Conclusion and Contact Information To dive deeper with Axay Shah and learn about his new book, In Nature We Trust. Check out his website at www.rawfoodiest.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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| 8 Common Thinking Errors That Keep You Stuck on Your Weight Loss Journey | 09 Feb 2026 | 00:29:06 | |
Overcoming Common Thinking Errors on Your Weight Loss Journey | Healthy Real Food Podcast Ep. 232 In 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 Struggles 00:18 Understanding Thinking Errors 02:58 The Power of Mindset in Weight Loss 07:23 Emotional Reasoning: The First Thinking Error 11:43 All or Nothing Thinking 14:27 Catastrophizing and Overgeneralization 16:28 Mental Filtering and Discounting the Positive 19:04 Mind Reading and Labeling 23:48 Should Statements and Final Thoughts 27:03 Conclusion and Call to Action 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| Inside the New Healthy, Real Food® Meal Plan System: How to Choose the Right Plan for Your Body | 02 Feb 2026 | 00:41:38 | |
How to Lose Weight for the Last Time: Introducing the Healthy Real Food Meal Plan Workbook Ever 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 Loss 00:06 Overview of the Real Food Meal Plan Workbook 00:42 Personal Weight Loss Journey and Program Evolution 01:10 The Flexible Food Exchange System 01:26 Selecting and Customizing Your Meal Plan 03:46 The Importance of a Personalized Approach 08:01 Understanding Caloric Needs and Goals 16:10 The Role of Macronutrients in Your Diet 19:03 Strategies for Sustainable Weight Loss 24:05 The Importance of Maintenance Breaks 27:25 Incorporating Exercise and Final Tips 36:29 Conclusion and Invitation to Join the Program 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| How to Get Yourself to Take Action (Even When You Don’t Feel Like It) So You Can Achieve Your Goal Body | 26 Jan 2026 | 00:17:11 | |
How to Take Action on Your Health Goals Without Relying on Motivation | Episode 229 In 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 Motivation 02:20 Maintaining Momentum with Health Goals 02:56 Taking Action on Hard Days 04:55 Building Self-Trust and Overcoming Overwhelm 08:09 The Power of Small Actions 08:53 The Five Second Rule: A Tool for Action 10:52 Discipline and Consistency: Keys to Success 14:19 Conclusion: Embrace Uncomfortable Action 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| 4 Reasons Most Women Regain Weight After Weight Loss (And How to Avoid Rebound) | 19 Jan 2026 | 00:17:51 | |
The Crucial Step to Lasting Weight Loss: Mastering Maintenance | Healthy Real Food Podcast #228 In 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 it 00:00 Introduction: The Real Challenge of Weight Loss 01:27 Understanding the Importance of Maintenance 02:59 Common Struggles with Maintenance 05:56 Overcoming Fear and Building Consistency 09:03 Redefining Goals and Embracing a New Mindset 11:56 Introducing the Healthy Real Food Program 15:10 Conclusion: The Path to Sustainable Weight Loss 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| [ENCORE] Visualization for Weight Loss Success: How to Create a Vision Board | 12 Jan 2026 | 00:30:44 | |
Harnessing the Power of Vision Boards for Sustainable Weight Loss Welcome 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 Mindset 01:47 The Power of Vision and Mindset 03:16 Exploring Vision Boards 04:35 Creating and Using Vision Boards Effectively 06:56 Steps to Make a Vision Board 15:21 Daily Visualization Practices 16:09 The Science Behind Visualization 24:26 Overcoming Negative Self-Talk 25:46 Celebrating Milestones and Progress 28:44 Conclusion and Encouragement 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| When moderation fails- How to Create Food Freedom With Abstinence From Sugar and Flour | 05 Jan 2026 | 00:24:42 | |
When Moderation Fails: Achieving Food Freedom with Abstinence | Healthy Real Food Podcast #226 In 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 Moderation 06:03 The Science Behind Food Addiction 09:39 Finding Your Path to Peace with Food 11:55 The Success Framework: Mindset, Strategy, and Execution 15:05 Steps to Start Your Abstinence Journey 17:23 Personal Journey and Final Thoughts 22:38 Invitation to Coaching and Final Encouragement 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.com You 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 Lose Weight For Good | 15 Dec 2025 | 00:32:29 | |
How to Stop Fighting Your Brain and Start Losing Weight for Good | Episode 225 Why 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 Hard 00:26 Exploring Moderation vs. Abstinence 01:20 The Science Behind Food Addiction 02:13 Invitation to Personal Coaching 05:24 Developing a Winning Strategy 10:08 Understanding the Obesity Epidemic 17:26 The Role of Leptin Resistance 28:32 Willpower Depletion and Its Impact 30:38 Overcoming Barriers to Weight Loss 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.com You 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! | 08 Dec 2025 | 00:17:45 | |
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 Zones 02:03 The Reality of Success and Failure 03:42 The Three E's: Excuses, Exceptions, and Ego 06:44 Building Momentum and Overcoming Challenges 07:19 Mastering Mindset and Strategy 12:35 Consistency and Long-Term Success 15:20 Embracing Discomfort for Growth 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| The Best Supplements to Support Longevity for Women over 40 | 02 Dec 2025 | 00:22:09 | |
Best Supplements to Support Longevity for Women Over 40 | Healthy Real Food Podcast Episode 223 In 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 Longevity 00:46 The Importance of Real Food and Nutrition 03:36 Understanding Nutritional Gaps and Supplementation 07:37 Key Supplements for Women Over 40 15:38 Personal Supplement Routine and Recommendations 17:24 Smart Supplementation Strategies 18:53 Conclusion: Building a Foundation for Lifelong Vitality 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| How to Achieve Your Health Goals With Moderation | 17 Nov 2025 | 00:22:28 | |
How To Be Successful with Moderation: Finding Peace with Food In 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 Food 00:45 Episode Overview and Personal Insights 04:15 The PEACE Framework for Food Freedom 06:16 Moderation vs. Abstinence: Key Principles 07:23 Practical Tips for Successful Moderation 14:42 Client and Friend Success Stories 18:42 Final Thoughts and Encouragement 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| Weight Creep in Maintenance | 10 Nov 2025 | 00:27:04 | |
Overcoming Weight Creep: Maintaining Weight Loss Without Shame | Healthy Real Food Podcast Ep. 221 In 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 Regain 01:46 Navigating the Holiday Season 05:03 Understanding Weight Creep 08:03 Emotional Regulation and Food 10:04 Maintaining Weight Loss: Strategies and Challenges 15:29 The Importance of Support and Accountability 19:38 Personal Journey and Final Thoughts 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.com You 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 | 03 Nov 2025 | 00:26:27 | |
10 Essential Glucose Hacks for Women Over 40 | Healthy Real Food Podcast Episode 220 In 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 Revolution 01:56 Meet Jessie Inchauspé: The Glucose Goddess 03:55 Understanding Glucose and Its Impact 05:49 The Dangers of Glucose Spikes 10:02 10 Hacks to Flatten Your Glucose Curves 10:38 Hack 1: Eat Foods in the Right Order 11:51 Hack 2: Add a Green Starter 13:02 Hack 3: Stop Counting Calories 13:52 Hack 4: Flatten Your Breakfast Curve 17:34 Hack 5: All Sugars Are the Same 20:01 Hack 6: Pick Dessert Over a Sweet Snack 21:32 Hack 7: Benefits of Vinegar Before Eating 22:16 Hack 8: Move After Eating 23:13 Hack 9: Go Savory for Snacks 23:56 Hack 10: Put Clothes on Your Carbs 25:10 Conclusion and Takeaways 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| The Path to Peace: Abstinence vs. Moderation | 27 Oct 2025 | 00:27:37 | |
Abstinence vs. Moderation: Finding Your Path to Peace | Healthy Real Food Podcast #219 In 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 Peace 01:24 Personal Journey to Health 02:58 Abstinence vs. Moderation: Different Paths 12:11 The Power of Purpose and Boundaries 17:41 Accountability and Consistency 21:11 Evaluating Your Plan 24:29 Final Thoughts and Reflection 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| How to Overcome Self Doubt on Your Weight Loss Journey | 20 Oct 2025 | 00:22:20 | |
Overcoming Self-Doubt on Your Weight Loss Journey | Healthy Real Food Podcast #218 In 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 Loss 03:29 Personal Journey: From Self-Doubt to Confidence 07:02 The Success Framework: Mastering Mindset and Strategy 08:06 Understanding Self-Doubt: The Brain's Protective Mechanism 10:49 Building Self-Trust: Action Over Affirmation 13:11 Practical Steps to Overcome Self-Doubt 17:50 Faith and Persistence: The Role of Spirituality 18:51 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| Overcoming the Fear of Adding Food | 13 Oct 2025 | 00:23:28 | |
Overcoming the Fear of Adding Food: A Guide for Women on a Weight Loss Journey Are 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 Food 01:07 Understanding the Fear of Adding Food 03:05 Why Adding Food is Necessary 06:36 When to Add Food to Your Meal Plan 13:45 Situations Where Adding Food Might Not Be Necessary 19:43 Building Trust and Structure 21:08 Conclusion: Finding Peace with Food 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| Maintaining Your Muscle During Weight Loss | 06 Oct 2025 | 00:30:58 | |
Why Muscle Matters: Maintaining Muscle During Weight Loss | Healthy Real Food Podcast Ep. 215 In 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 Loss 02:05 Why Muscle Matters More Than You Think 03:05 Personal Journey and Lessons Learned 05:59 The Science Behind Muscle Loss and Weight Regain 13:56 Strategies to Preserve Muscle During Weight Loss 20:28 The Importance of Consistency and Accountability 24:48 Empowerment and Final Thoughts 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| The Impossible Is Possible | 29 Sep 2025 | 00:46:44 | |
The Impossible is Possible: Transform Your Life with Mindset, Strategy, and Execution | Healthy Real Food Podcast #215 In 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 Episode 00:25 The Impossible Dream 01:52 Personal Struggles and Realizations 03:35 Empowerment and Audience Engagement 05:13 Visualizing Your Dream Life 06:47 From Hopelessness to Health Coach 10:49 The Three Pillars of Success 11:52 Mastering Your Mindset 15:48 Finding Your Deep Why 21:02 Challenging Limiting Beliefs 24:04 Audience Interaction and Thought Exploration 25:31 Addressing Limiting Beliefs 26:10 Challenging Negative Thoughts 29:31 Empowering Thoughts and Actions 33:36 The Power of Strategy 37:39 Executing for Success 41:29 Sustaining Success and Identity Shift 44:47 Final Thoughts and Motivation 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| Constipation and Diarrhea on a Real Food Lifestyle - What You Need to Know | 22 Sep 2025 | 00:16:12 | |
What You Need to Know About Constipation and Diarrhea During a Sugar and Flour Free Lifestyle Are 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 Lifestyle 00:18 Why Digestive Issues Occur with Diet Changes 02:38 Personal Experience and Common Concerns 03:36 Understanding Gut Health and Microbiome 04:30 Impact of Sugar and Processed Foods on Gut Health 05:30 Benefits of a Sugar and Flour Free Lifestyle 07:38 Managing Digestive Changes: Practical Tips 09:09 Foods and Strategies to Manage Diarrhea 12:54 When to Seek Medical Advice 13:40 Recap and Encouragement 14:41 Conclusion and Call to Action 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| When Hunger Hits During Weight Loss: Science, Signals, and Simple Strategies | 15 Sep 2025 | 00:43:24 | |
Understanding Hunger: Strategies for Your Weight Loss Journey | Episode 213 In 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 Loss 01:45 Personal Journey: Overcoming Fear of Hunger 05:18 The Science of Hunger: Hormones and Signals 12:29 Emotional vs. Physical Hunger 19:37 Strategies to Manage Hunger 33:01 Using Medications to Aid Weight Loss 39:41 Conclusion: Embracing Hunger as Part of the Journey 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| Why Intuitive Eating Doesn't Work | 08 Sep 2025 | 00:15:02 | |
Why Intuitive Eating Doesn't Work and How to Find True Peace with Food | Healthy Real Food Podcast Episode 212 In 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 Work 02:12 Personal Struggle with Intuitive Eating 04:02 The Science Behind Food Addiction 05:09 The Role of Processed Foods in Obesity 08:20 The Power of Structure Over Willpower 09:41 The Benefits of a Sugar and Flour Free Lifestyle 11:10 Encouragement and Final Thoughts 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.com You 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 | 01 Sep 2025 | 00:22:00 | |
Embrace the Suck: Finding Strength on Your Health Journey | Healthy Real Food Podcast #211 In 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 Journey 00:55 Leaning into the Challenges 03:13 Mindset and Overcoming Setbacks 05:31 The Rule of Thirds 06:56 Embracing the Suck 09:38 Choosing Your Hard 11:44 Anchors on Your Health Journey 18:05 Final Thoughts and Encouragement 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| You Are Not the Voice In Your Head - Mastering Your Mindset For Weight Loss Success | 25 Aug 2025 | 00:14:45 | |
Healthy Real Food Podcast - Mastering Your Mindset for Weight Loss Success In 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 Head 01:53 Welcome Back: Personal Updates 02:43 Mastering Your Mindset for Weight Loss 04:39 The Power of Talking to Yourself 06:11 Inspiration from James Gills 07:54 Empowering Thoughts and Beliefs 12:36 Conclusion: Achieving Your Goal Body 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| From Setbacks to Summits: What Backpacking Taught Me About Weight Loss | 18 Aug 2025 | 00:12:50 | |
Life Lessons from an Unplanned Adventure | Episode 209 In 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 Plans 00:21 A New Destination: Cirque of the Towers 03:12 Lessons from the Trail: Applying to Your Health Journey 06:15 Lesson 1: Embrace Detours 06:38 Lesson 2: Go Slow, But Don't Stop 07:14 Lesson 3: Reflect on Your Progress 07:50 Lesson 4: The Goal is a Life You Love 08:40 Lesson 5: Do It for Your Future Self 09:22 Final Thoughts: Keep Your Vision Alive 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.com You 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 Cycle | 04 Aug 2025 | 00:20:45 | |
Why You Need to Eat More to Lose Weight: Breaking the Binge and Restrict Cycle Are 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 Cycle 01:54 Personal Reflections and Gratitude 03:40 The Real Reason Your Weight Loss Stalled 04:48 Understanding Metabolic Adaptation 07:17 The Importance of Eating Enough 12:10 Customizing Your Meal Plan 13:32 Maintaining Muscle and Metabolism 15:43 The Long Game: Sustainable Weight Loss 18:41 Conclusion and Next Steps 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||
| Sleep- The Missing Link to Weight Loss in Menopause | 21 Jul 2025 | 00:13:14 | |
The Missing Link to Weight Loss in Menopause: Sleep & Stress Management In episode 207, we delve into the crucial role of sleep and stress management for weight loss, especially for women in perimenopause and menopause. Discover the science behind how sleep and stress impact your hunger hormones and fat storage, and learn practical strategies to improve your sleep quality and reduce stress. From setting consistent sleep schedules to hormone replacement therapy, this episode offers actionable tips to help your body feel safe enough to release weight. Subscribe, leave a review, and visit healthyrealfood.com to sign up for a free coaching call if you're struggling with stalled progress. 00:00 Introduction: The Weight Loss Struggle 00:24 The Sleep-Stress Connection 02:14 Personal Experience and Client Stories 04:10 The Science Behind Sleep and Weight Loss 05:23 Impact of Hormones and Stress 07:37 Practical Tips for Better Sleep 10:54 Conclusion and Next Steps 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.com You don’t have to figure this out alone. This is your year. Let’s make it happen...together. | |||