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.

I offer free 45-minute coaching calls to help you:

• Break through what’s keeping you stuck
• Create a plan that fits your life
• Start seeing results you can actually sustain

Click here to book your free call now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen—together.

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.

I offer free 45-minute coaching calls to help you:

• Break through what’s keeping you stuck
• Create a plan that fits your life
• Start seeing results you can actually sustain

Click here to book your free call now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen—together.

The Power of Accountability: How to Succeed in Your Health Journey

In this episode of the Healthy Real Food Podcast, we explore the crucial role of accountability buddies in overcoming food addiction and maintaining a sugar and flour-free lifestyle. Learn why connection is more important than discipline and how being an accountability buddy can transform your health journey. We delve into scientific research, practical strategies, and the supportive community that can help you achieve your goals. Discover the keys to being a great accountability buddy and why mutual support leads to a higher success rate. Join us and take the first step towards lasting change today.

00:00 Introduction: The Power of Connection in Health Journeys

00:17 The Role of Accountability Buddies

01:45 Welcome and Episode Overview

02:21 Why Accountability Matters

04:29 Building Effective Accountability Relationships

08:29 Daily Practices for Accountability

10:02 Joining the Community 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.

I offer free 45-minute coaching calls to help you:

• Break through what’s keeping you stuck
• Create a plan that fits your life
• Start seeing results you can actually sustain

Click here to book your free call now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen—together.

Healthy Eating Tips on a Cruise: Staying Flour & Sugar-Free | Healthy Real Food Podcast Ep. 205

In this episode of the Healthy Real Food Podcast, join me as I share my firsthand experience of staying committed to a healthy, sugar and flour-free lifestyle during an eight-day cruise to the Mexican Riviera. I'll take you through what I ate, how I navigated the airport and cruise ship, the obstacles I faced, and what I learned about maintaining health goals in a relaxed vacation setting. Discover practical tips for dining at buffets, restaurants, and while on excursions, and learn how to prepare mentally and physically for a successful and enjoyable trip. Tune in for inspiration and actionable advice to help you stay on track with your health and weight loss goals, even while on a cruise.

00:00 Introduction: Staying Healthy on Vacation

01:51 Behind the Scenes of My Cruise Experience

03:44 Setting Intentions and Overcoming Obstacles

08:14 Navigating Meals and Buffets on the Cruise

17:00 Staying Active and Hydrated

20:42 Post-Cruise Tips 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.

I offer free 45-minute coaching calls to help you:

• Break through what’s keeping you stuck
• Create a plan that fits your life
• Start seeing results you can actually sustain

Click here to book your free call now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen—together.

The Three E's to Avoid for Sustainable Weight Loss | Episode 204

In Episode 204 of our series on sustainable weight loss, we dive deep into three critical barriers: excuses, exceptions, and ego. Learn why these factors sabotage your progress and discover how to create long-term success in your health journey. Through real-life examples and practical tips, you'll gain the mindset needed to navigate challenges and stay committed to your goals. Join us for actionable insights to transform your weight loss efforts and live the life you dream of. Plus, get the scoop on our upcoming free masterclass: The Three Step Framework to Lose Weight for the Last Time.

00:00 Introduction: Breaking Free from the Dieting Rollercoaster

01:59 Personal Reflections and Summer Challenges

03:45 Understanding the Three E's of Weight Loss Failure

03:55 Excuses: The Silent Achievement Robbers

05:00 Exceptions: Momentum Killers

05:48 Ego: The Hidden Saboteur

07:18 Visualizing Failure to Ensure Success

08:00 Client Success Story: Navigating Challenges

11:57 The Power of Consistency and Support

13:04 Conclusion: Pathway to Hope and Success

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 45-minute coaching calls to help you:

• Break through what’s keeping you stuck
• Create a plan that fits your life
• Start seeing results you can actually sustain

Click here to book your free call now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen—together.

Do You Have a Food Addiction? Understanding the Yale Food Addiction Scale | Episode 203

In episode 203 of the Healthy Real Food Podcast, we explore the Yale Food Addiction Scale, a scientific tool developed by researchers to assess addictive eating behaviors. Learn about the criteria used to determine if your relationship with food mirrors substance addiction, especially regarding sugar and flour. Discover why certain foods are more addicting and how this understanding can transform your approach to overcoming overeating. With practical advice on taking the quiz, self-assessment, and a 90-day reset, this episode offers hope, science, and strategies to reclaim control over your eating habits.

00:00 Introduction: Are You Addicted to Food?

00:28 Welcome to the Healthy Real Food Podcast

02:07 Understanding the Yale Food Addiction Scale

03:32 The Science Behind Food Addiction

05:17 Why Abstinence Might Be the Answer

06:00 Steps to Identify and Combat Food Addiction

07:05 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.

I offer free 45-minute coaching calls to help you:

• Break through what’s keeping you stuck
• Create a plan that fits your life
• Start seeing results you can actually sustain

Click here to book your free call now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen—together.

Behind the Scenes of My Health Journey: Strategies for Sustainable Weight Loss

In Episode 202 of the Healthy Real Food Podcast, I share my personal health journey, highlighting the challenges and successes I've experienced in weight maintenance. From struggling with binge eating disorder and losing 125 pounds in a year by adopting a sugar and flour-free lifestyle, to shifting my career to a full-time weight loss and mindset coach, this episode offers a transparent look into my ongoing transformation. I discuss the lessons learned, the mistakes made, and new tools like hormone replacement therapy and GLP-1 medications that have aided my journey. This vulnerable and insightful episode aims to empower and inspire you, offering practical guidance for your own health journey.

00:00 Introduction: My Health Journey Unveiled

02:00 The Transformation: From Rock Bottom to Freedom

03:43 Navigating Maintenance: Lessons Learned

06:17 The Science Behind Weight Regain

08:29 Struggles and Strategies: Overcoming Binge Eating

13:11 Exploring New Tools: Medications and Menopause

16:01 The Role of GLP-1 Medications

22:05 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.

I offer free 45-minute coaching calls to help you:

• Break through what’s keeping you stuck
• Create a plan that fits your life
• Start seeing results you can actually sustain

Click here to book your free call now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen—together.

Is Flour Addictive? Understanding the Science and Breaking Free | Episode 201

In this episode of the Healthy Real Food Podcast, we explore whether flour can be as addictive and problematic as sugar. Host and health coach discusses how flour, especially when combined with fat and salt, affects blood sugar, hormones, and brain chemistry leading to cravings and overeating. The episode delves into the neuroscience of food addiction, the role of ultra-processed foods, and offers actionable steps for breaking free from food addiction cycles. Key insights include the impact of high glycemic foods, dopamine reward systems, and the importance of mindset and awareness. Listeners are encouraged to undertake a two-week experiment to see if removing flour from their diet brings peace and stability.

00:00 Introduction: Is Flour Addictive?

00:23 Understanding Flour Addiction

02:17 The Science Behind Flour and Processed Foods

05:30 Recognizing Food Addiction

08:06 Steps to Overcome Flour Addiction

11:32 Practical Tips 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.

I offer free 45-minute coaching calls to help you:

• Break through what’s keeping you stuck
• Create a plan that fits your life
• Start seeing results you can actually sustain

Click here to book your free call now: www.healthyrealfood.com

You don’t have to figure this out alone.

This is your year. Let’s make it happen—together.