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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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

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