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
125 Episodes
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If your movement plan only works when life is calm… that’s not a plan. That’s a fantasy. In this episode of Habits in the Wild, Dr. Stacy breaks down why traditional exercise rules fall apart in real life — and how to build a movement habit that actually survives stress, fatigue, hormones, and chaos. This isn’t about perfect workouts or peak motivation. It’s about protecting your identity as someone who moves, even when intensity isn’t possible. You’ll learn: Why most exercise plans fail outs...
Most eating plans fail for one simple reason: they were built for perfect conditions. Perfect schedules. Perfect energy. Perfect motivation. But real life isn’t perfect — it’s the wild. Hormones fluctuate. Kids get sick. Work gets heavy. Appetite is unpredictable (especially on GLP-1s). Decision fatigue hits right when dinner needs to happen. And suddenly your “plan” is gone. In this episode, Dr. Stacy kicks off the Habits in the Wild series by tackling food — and reframing why eating feels h...
In this final episode of the SugarFreeMD After Dark series, Dr. Stacy answers the most common—and most honest—questions women ask about sex, desire, and intimacy in midlife. If you’ve ever wondered: Is it normal to love my partner but not want sex anymore?Why does sex hurt now when it never used to?Why am I never thinking about sex unless someone brings it up?Is it normal to need lube every time?Why do I feel so self-conscious about my body all of a sudden?…you are not alone—and nothing is “w...
In Part 2 of the Sugar-Free MD After Dark series, Dr. Stacy continues the honest, no-fluff conversation about sex, desire, and hormones as women age. This episode goes beyond the hype and misinformation online and breaks down what hormones actually do, what they don’t do, and how to use them safely—especially when it comes to painful sex, low desire, perimenopause, and menopause. You’ll learn why dryness and discomfort are normal anatomical changes, how estrogen, progesterone, and testosteron...
What if nothing is “wrong” with you… your body is just changing? In this first episode of a three-part series, Dr. Stacy dives into a topic most women were never taught about: how desire and arousal actually work as we age — and why so many women feel confused, broken, or disconnected when things change. This conversation was inspired by a recent live event for Sugar Free MD After Dark, where women asked honest, powerful questions about sex, intimacy, and what’s normal in midlife. Spoiler: a ...
In this Coffee Talk episode, Dr. Stacy sits down with Germaine Foley, Certified Life and Money Coach, to tackle a common (and rarely talked about) struggle: making good money but still feeling behind financially. If traditional budgeting feels restrictive, overwhelming, or just not sustainable for you, this conversation will feel like a breath of fresh air ☕️ Germaine shares her signature approach to money—building wealth while still enjoying your life—and explains how she paid off over $200,...
Feeling overwhelmed by clutter—but also overwhelmed by the idea of getting organized? You’re not alone. In this week’s Coffee Talk, I’m joined by professional organizing coach Tracy Hoth, who’s been helping people get organized for over 17 years. We talk about why most organizing attempts fail, how identity plays a huge role in clutter, and why 15 minutes might be the only habit you actually need to get started. This episode is all about simple baseline habits—no perfection, no weekend-long p...
Ever feel like you’re either all in… or completely off the rails? If every stressful week turns into a full reset, this episode is for you. In today’s episode of Weight Loss Made Simple, Dr. Stacy Heimburger breaks down why lasting change has nothing to do with motivation or willpower—and everything to do with your baseline habits. Your baseline isn’t your perfect week. It’s what you return to when life gets busy, stressful, or messy. And spoiler: this is exactly how people stop starting over...
If you have ever set a goal you truly cared about... only to watch yourself slowly drift away from it, this episode is for you. In today’s episode, Dr. Stacy breaks down why most goals fail — and it has nothing to do with motivation or discipline. The real problem? We set big goals without anchoring them to identity, we expect perfection, and we plan for an ideal life that does not actually exist. This episode walks you through a simple, repeatable goal system designed for real life — b...
In this episode, Dr. Stacy Heimburger discusses the importance of setting intentions for the new year by focusing on identity rather than just actions. She emphasizes the need to build a foundation of identity to support habit formation and introduces the concept of a focus word as a guiding principle for personal growth. The conversation also highlights the significance of community support in achieving goals and encourages listeners to reflect on their values and desired identity for the ye...
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...
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