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...
I signed up for coaching to lose weight—but what I didn’t expect was how much it would change my parenting. In today’s episode, I’m sharing the surprising ways mindset work helped me become a more patient, present, and empowered mom. From early-morning frustrations to perfectionist pressure, I walk you through the real-life moments where coaching shifted my thinking, softened my reactions, and strengthened my connection with my kids. Whether you're a mom, friend, or simply trying to show up b...
In this powerful episode, Dr. Stacy Heimburger opens up about the real breakthroughs that helped her lose 90 pounds — and not one of them was about cutting carbs or counting calories. Instead, it all came down to mindset. If you’ve ever felt like you know what to do but can’t seem to follow through, this one’s for you. Dr. Stacy shares the top 3 unexpected mindset shifts that helped her stay consistent, break free from shame cycles, and finally feel in control of her weight — and her life. Yo...
In today’s first-ever Q&A episode, Dr. Stacy Heimburger pulls back the curtain and answers the top 10 questions she gets from patients, podcast listeners, and even friends at school pickup. From how she personally lost 90 pounds to managing emotional eating, weight regain, and cravings—this episode is packed with real talk, practical advice, and mindset shifts that will change how you approach weight loss. She also dives into what it’s really like to lose weight after 40, how to rebuild t...
Hey friend—ever have a Monday (or let’s be real… entire week) go totally off the rails? In this episode, Dr. Stacy Heimburger gets real about what to do when life explodes and you have zero time or energy to plan your meals. Whether you’re stuck in airport delays, forgot to prep, or just can’t even—this episode gives you the ultimate “Phone It In Plan” to help you stay on track without overthinking. We’re talking: ✅ Grab-and-go breakfasts with protein + fat (ahem, fat bombs in your coffee) ✅ ...
In this episode of Weight Loss Made Simple, Dr. Stacy dives deep into the world of hunger—what causes it, why it can feel overwhelming, and how GLP-1 medications can help you manage it. If you've ever felt like your hunger is out of control or have been afraid of getting hungry again after being on GLP-1 meds, this episode is for you! Dr. Stacy breaks down the science behind hunger hormones like ghrelin (the hunger hormone) and leptin (the satiety hormone), explaining how they work together t...