Claim OwnershipWeight Loss Made Simple
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Do you feel like you’re “winning” at life in so many ways, but just can’t seem to figure out the weight loss piece of the puzzle? Do you dream of shedding those extra pounds while boosting your health as well as the overall health of your family … but you just can’t seem to get everything to come together?
You're not alone. Meet your host, Dr. Stacy Heimburger. She's been in your shoes, grappling with weight issues and cycling through countless fad diets. Now, as a board-certified internal medicine physician and an advanced certified weight loss coach, she's cracked the code. Dr. Stacy has successfully lost over 80 pounds by embracing just two foundational principles: mindfulness and self-care.
These aren't just trendy buzzwords; they're the keys to aligning your personal, professional, and family goals. If you're ready to ditch punishing, restrictive diets, focus on a fulfilling, healthy, and long-lasting life, and shed those stubborn pounds along the way, then you’re in the right place.
To learn how you can work directly with Dr. Stacy, visit www.sugarfreemd.com
115 Episodes
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Merry Christmas, friend! 🎄 Today’s episode is your calm, grounded reminder that the holidays do not have to be a food free-for-all. If you’ve ever walked into a Christmas gathering and immediately scanned the dessert table before you even said hello… same. You're human, you're normal, and you’re culturally trained to think “food = fun.” But it doesn’t have to run the show anymore. In this episode, we’re breaking the holiday food spell and learning how to enjoy Christmas without overeating, nu...
December is basically a holiday obstacle course — and if you’re feeling like your routines are slipping through your fingers, this episode is your safety net. Today, we’re breaking down how to stay consistent without perfection, pressure, or pretending you suddenly have more free time than you actually do. Spoiler: you don’t. Instead, I’m giving you The Bare-Minimum Blueprint — tiny, doable, non-negotiable habits that keep you feeling grounded and in control, even when life looks like a glitt...
Think your brain is too busy to meditate? Think again. In this episode, Dr. Stacy shows you how meditation is really just training your brain to come back — not emptying your mind or sitting perfectly still. You’ll learn quick, doable “mini-meditations” that take 10–60 seconds and actually fit into real life, including: The 10-second breathGrounding through your feet“What do I see/hear?” resetsOne-breath-before-you-eatSensory focus tricksMusic, shower, cooking, and walking meditationsForest b...
If you’ve ever had one “off-plan” moment and immediately thought, “Well… I blew it. I’ll just start again in January,” this episode is your new holiday survival guide. December is basically a giant obstacle course — school events, travel, office parties, cookies multiplying like they’re trying to take over the world. Your routines will absolutely get shaken up… but that doesn’t mean your progress has to. Today, I’m teaching you how to turn any slip-up into momentum using one simple mindset sh...
This Thanksgiving, we’re talking about something deeper than turkey and pumpkin pie — gratitude. 🦃✨ In this episode, Dr. Stacy dives into how gratitude isn’t just good for your mood — it’s a proven mindset tool that can lower stress, improve emotional eating, and make healthy habits stick. Learn how a daily gratitude practice can help you feel calmer, sleep better, and finally shift from “what’s wrong” to “what’s working.” You’ll hear: 💛 How gratitude lowers cortisol and helps regulate appeti...
If you’ve ever been told to “skip breakfast before Thanksgiving” or “earn your pie with a workout,” this one’s for you. Those diet rules sound smart — but they actually backfire. In this episode, Dr. Stacy dives into five common holiday food rules that are keeping you stuck in the overeating–guilt–restart cycle and shows you what to do instead. You’ll learn how to enjoy your favorite foods, keep your energy steady, and avoid the “I’ll start again in January” mindset. She covers: ✨ Why s...
It’s the season of mashed potatoes, pie, and stretchy pants—but what if you could enjoy all your favorite holiday foods without the crash or the guilt? In this episode, Dr. Stacy shares her practical, no-nonsense guide to building a balanced holiday plate that keeps your energy steady and your mindset strong. You’ll learn how to beat the “I’ll start in January” cycle, calm the scarcity mindset that leads to overeating, and make simple food swaps that actually taste amazing. Plus, she shares h...
Fall is here — and so are all the cozy, carb-filled comfort foods. 🍂 But here’s the thing: comfort food shouldn’t leave you bloated, brain-fogged, and ready for a nap. In this episode, Dr. Stacy shares how to enjoy all your fall favorites — soups, casseroles, pumpkin spice, and more — without sending your blood sugar (or your goals) off the rails. You’ll learn: ✅ The best fall comfort foods that actually fuel you (not flatten you) ✅ Smart swaps for casseroles, sides, and pumpkin spice treats ...
Football season is here — and so are the wings, dips, chips, and drinks that can throw your weekend completely off track. But what if you could enjoy all the fun without the Monday regret? In this episode, Dr. Stacy shares her favorite real-world strategies for staying mindful during tailgates and football parties — no food guilt required. You’ll learn how to plan ahead, eat with intention, and still enjoy your favorites without feeling stuffed, bloated, or “off-plan.” 👉 Inside this episode: ...
Halloween doesn’t have to mean a week-long sugar hangover. In this fun and practical episode, Dr. Stacy shares real-life strategies for keeping Halloween magical—without letting candy take over your house (or your appetite). You’ll learn: 🍭 Smart swaps for what to hand out that kids actually love (and won’t get your house toilet-papered) 🎒 Creative ways to handle the post–trick-or-treat candy avalanche 💰 How to make candy “buy-backs,” trades, and swaps fun instead of restrictive 🧠 A simple “P...
Ever feel like it’s way harder to restart a habit than it was to begin in the first place? You’re not alone — and it’s not because you “aren’t motivated.” The real issue is momentum. In this episode of Weight Loss Made Simple, Dr. Stacy Heimburger breaks down why restarting feels so heavy and how to make it easier with brain-friendly strategies that actually work. You’ll learn: ✅ Why your brain resists restarting (hint: it loves the status quo) ✅ The power of the “never miss twice...
You’re not always eating because you’re hungry. More often than not, you’re eating because your brain is looking for a break from a feeling. In this episode of Weight Loss Made Simple, Dr. Stacy breaks down the five most common emotions that trigger emotional eating — and what you can do instead. We’ll cover: 😐 Boredom — why wandering into the pantry isn’t about hunger😰 Stress & Anxiety — how cortisol ramps up cravings and what to do to calm your nervous system💤 Exhaustion — why “bed, not...
Fall is the perfect season for a reset — cooler weather, cozy vibes, and a natural rhythm shift that makes it easier to recommit to healthy habits. That’s exactly why I created the Pumpkin Challenge Bootcamp — a fun, 31-day challenge to help you reset your routines before the holidays hit. Inside this episode, I break down exactly how the Pumpkin Challenge works, why short seasonal resets are so effective, and how you can join us (yes, even if you’re starting late!). Here’s what the Pumpkin C...
If diets are all about rules, Food Freedom is all about shifts — and fall is the perfect time to practice them. 🍂 In this episode, Dr. Stacy shares three powerful Food Freedom shifts that will help you feel more in control around food this season (without waiting until January to “start over”): ✨ Shift 1: From Willpower → to Understanding Your Brain + Hormones Learn how hunger hormones like ghrelin, leptin, and insulin affect cravings, why sugar and lack of sleep throw them off, and how...
In this milestone 100th episode, Stacy Heimburger reflects on her journey from struggling with weight and self-confidence to discovering the power of mindset and coaching. She emphasizes the importance of self-talk and introduces her comprehensive Food Freedom Plan, which integrates nutrition, mindset, and emotional support, particularly for women navigating hormonal changes. The episode serves as both a celebration of progress and a roadmap for future growth in health and wellness. Here’s wh...
Sometimes the hardest part of change isn’t what we do—it’s what we’re finally willing to let go of. As summer winds down, this is the perfect moment to talk about the baggage that keeps us stuck in old patterns. In this episode, Dr. Stacy Heimburger shares why holding onto diet rules, past failures, and body hang-ups makes weight loss harder than it has to be—and what you can do to finally release them. You’ll learn: ✨ Why old diet rules (like “good vs. bad foods”) sabotage progress ✨ How p...
Fall flies by if we’re not careful — one minute it's back-to-school chaos, and the next it's time for Christmas shopping. In this episode, Dr. Stacy Heimburger (aka @sugar_freemd) walks you through a simple, mindful way to actually enjoy fall with your family — no Pinterest perfection required. You’ll learn: How to define what fall really means to youThe one 15-minute activity that can turn your season aroundWhy planning memory-making moments beats letting life “just happen”A full list of coz...
Ever find yourself standing in front of the fridge at 9:30 p.m. wondering how you got there — or what you're even looking for? In this episode, I'm breaking down the simple, powerful framework I call the 3 F’s of Eating: 👉 Fuel (your body needs energy) 👉 Feelings (you're eating to soothe an emotion) 👉 Flavor (you just want something that tastes good) You'll learn: How to recognize true physical hunger vs. emotional urgesWhy “rage eating” and “snacky snack mode” happen more than you thinkHow ...
August doesn’t mess around—and if your house is feeling the pressure of new routines, school supplies, and suddenly remembering how to pack a lunch again, this episode is for you. In this week’s episode of Weight Loss Made Simple, Dr. Stacy shares five realistic, brain-friendly systems to help your whole family transition into fall with more calm, fewer meltdowns, and actual food on the dinner table. Whether you’re a parent or just someone craving a fresh start, these back-to-school habits wi...
Your brain is a powerful problem-solver—but if you’re asking the wrong questions, you’ll keep getting the wrong answers. In this episode, Dr. Stacy breaks down why certain questions (like “Why can’t I just stick to anything?”) actually shut down your motivation and keep you stuck in shame spirals. Then, she flips the script and gives you a toolkit of better questions—the kind that spark creativity, action, and self-compassion. You’ll learn: ✅The 3 red flags of shame-based questions ✅How fut...
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