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 what you’ll hear inside today’s show:

✨ My Story Then – From people-pleasing perfectionist to exhausted mom and physician struggling with 90 extra pounds. Why diets and punishment never worked, and what finally shifted.

✨ What I’ve Learned Now – Why weight loss is not just about food. The role of self-talk, mindset, and identity shifts. How GLP-1 medications help with hunger, but why habits and thought work are still the keys to long-term success.

✨ Where We’re Going Next – The vision for the next 100 episodes and the launch of The Food Freedom Plan™ — a comprehensive approach to nutrition, mindset, GLP-1 support, emotional eating, hormones, and movement.

By the end of this episode, you’ll see that lasting weight loss isn’t about following stricter rules. It’s about building freedom — freedom from shame, from constant food noise, and from feeling “bad” at all the roles in your life.

👉 If this podcast has ever helped you, please share it with a friend or DM me and let me know what it’s meant to you. Your support means everything!

🔗 Related Resource: End Emotional Eating: The Vault https://www.sugarfreemd.com/vault

Free 2-Pound Plan Call!
Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

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 past failures sneak into your self-talk and shape your future
✨ Why waiting for a “goal weight” before you feel confident never works
✨ What your brain has to do with holding onto the familiar, even when it hurts
✨ A simple journal prompt and one tiny action you can try this week to lighten your load

This episode is your invitation to set something down, so you can finally move forward with freedom.

💡 Want to take the next step in breaking free from old patterns? Check out my End Emotional Eating Vault here → https://www.sugarfreemd.com/vault

Free 2-Pound Plan Call!
Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.

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 you
• The one 15-minute activity that can turn your season around
• Why planning memory-making moments beats letting life “just happen”
• A full list of cozy, doable bucket list ideas to make this fall feel magical (without overloading your calendar)

It’s time to create connection on purpose — not by accident. 🍂

👉 Tag @sugar_freemd on Instagram and share your fall family bucket list!

🍂 25 Simple Fall Bucket List Ideas for Intentional Family Time:

1. Go apple picking (or do a grocery store apple taste test!)
2. Roast s’mores over a backyard fire pit or in the oven
3. Take a leaf walk and collect favorites to press or display
4. Watch a classic fall movie (Hocus Pocus, Charlie Brown, etc.)
5. Carve or paint pumpkins (try glow-in-the-dark paint pens!)
6. Jump in a leaf pile (yes, adults too!)
7. Make a fall-scented simmer pot or grab a seasonal candle
8. Take fall family photos
9. Visit the library and check out autumn-themed books
10. Go on a cozy picnic — even in your living room or driveway
11. Do a backyard fall scavenger hunt
12. Donate coats or pantry items as a family
13. Visit a local coffee shop or donut stand and rank your favorites
14. Take a family walk or bike ride in the cool morning air
15. Host a cozy fall dinner — no phones, just food and connection
16. Try a warm drink tasting (apple cider, hot cocoa, spiced tea, etc.)
17. Listen to a fall-themed audiobook together
18. Make handmade Thanksgiving cards for friends or neighbors
19. Go hiking and bring snacks for a mini adventure
20. Bake a fall treat like pumpkin muffins or spiced cookies
21. Schedule a tech-free evening — board games or stargazing
22. Visit a farmer’s market and try a new seasonal veggie
23. Go on a hayride or spooky house walk
24. Have a family gratitude night — everyone shares 3 good things
25. Create a short family video of your favorite fall memories

📅 Pro Tip: Block time on your calendar now — even 90 minutes of protected “bucket list time” each weekend makes a difference.

📸 Want to share your list? Tag me on Instagram: @sugar_freemd and let’s inspire each other this fall!

Free 2-Pound Plan Call!
Want to jump start your weight loss? Schedule a free call where Dr. Stacy Heimburger will work with you to create a personalized plan to lose 2 pounds in one week, factoring in your unique circumstances, challenges, and aspirations. Schedule now! www.sugarfreemd.com/2pound

This episode was produced by The Podcast Teacher: www.ThePodcastTeacher.com.