If you’re still exercising on an empty stomach and you’re going through hormonal changes or post menopausal, this episode is essential for your fat loss strategy. You’ll learn why for you—working out hungry can slow fat loss due to hormonal changes leading up to and following the menopause transition. Learn why exercising on empty for you can drain your energy and trigger the very overeating you’re trying to avoid. Heather breaks down how years of fasting, skipping meals, or “savi...

Welcome to Season 4 of The Love Life and Lose Weight podcast! In this episode 89, Heather opens with a behind-the-scenes update on her “Big Move” and what it taught her about change — and then she takes you deep into a mindset shift that can be a game changer for your weight goals this Fall. If you’ve ever caught yourself saying things like “I’ll start again Monday,” “It’s just one bite,” or “I’ve been good all week, I deserve this,” this episode will show you why those small exception...

Are you stuck in the weeds with your weight loss? Counting calories, labeling foods “good” or “bad,” tracking overeats, and starting over every Monday? That’s what I call tactical hell — where every little action feels exhausting because there’s no bigger vision guiding you. In this short but powerful episode, I’ll show you how to rise above tactical hell and step into the light side of strategy. When you commit to being a strategist, everything changes: setbacks become feedback, the details ...

What if the very moments you think you’ve “blown it” could actually become the turning point that accelerates your progress? In this episode, you’ll discover how to flip the script on shame and hiding so you can: ✨ Break free from the cycle of ghosting yourself and stalling your results ✨ Rebuild trust with yourself and your body—even after a setback ✨ Stop wasting time in self-judgment and start moving toward the life you want ✨ Use four simple steps to return to your...

If you’ve ever thought, “I can’t trust myself with carbs” or “If I let myself have dessert, I’ll lose control…” — this episode is for you. In Episode 86, we’re breaking down one of the most misunderstood tools in sustainable weight loss: permission-based eating. You’ll learn: What permission-based eating really means (and what it’s not)Why your brain panics when you even think about allowing certain foodsThe step-by-step “Permission Experiment” that helps you rebuild trust with foodHow to wor...

Have you ever seen a photo of yourself that made your stomach drop? Maybe it was a candid at the beach, a group shot someone tagged you in, or just a moment caught at the wrong angle—and suddenly, all your recent progress feels invisible. You're flooded with self-doubt, shame, or the urge to hide. If this sounds familiar, this is your episode. In today’s powerful conversation, you’ll discover: Why unflattering photos can feel like a threat to your identityHow to break the spiral of self-criti...

🎯 In This Episode, You’ll Discover: If you’ve ever thought you just need more motivation, more willpower, or more structure to stay on track with your weight loss goals—you’ll want to hear this. There’s something happening behind the scenes in your mind that’s quietly sabotaging your ability to focus, follow through, and stay consistent. And no one’s really talking about it—until now. In today’s episode, we’re unpacking: ✨ A sneaky source of mental exhaustion that’s hiding in plain sight ✨ Wh...

💡 What You’ll Learn in This Episode If you're doing everything "right" but the scale isn't moving—or worse, it moves the wrong direction—this episode is for you. You’ll learn how to stop obsessing over your weight and instead use smarter tools and metrics that actually reflect your fat loss progress. In this episode, you’ll discover: Why fat loss ≠ weight loss—and why that mattersHow to protect your muscle while shedding fatWhy smart scales and body fat percentages often lie to youWhat to tra...

In this episode, you’ll learn how to make the most of the 12 weeks between the summer solstice and autumn equinox by creating your own summer protocol. You’ll discover how to divide the season into intentional phases, design habits that reflect the energy of summer, and stay aligned with your goals while enjoying the unique rhythms and pleasures this season brings. Whether you want to simplify your food prep, increase movement, reset your energy, or just feel more present—you’ll leave this ep...

In this final episode of the spring season, you're getting a full-circle coaching experience designed to help you reflect, reset, and head into summer with clarity and confidence. We’ll start with two powerful listener questions—one about how to track hunger and stay intentional while using GLP-1 medications like Wegovy, and another about how to identify your personal overeating patterns and recognize what it really means to feel 70% full, 80% full, or just satisfied. You’ll learn how to use ...

Do you catch yourself deferring to others for things you could easily handle yourself—from what to eat, asking others to fix things that break, or constantly asking your spouse where your damn phone is? This episode is your invitation to reconnect with your inner authority. In a world full of opinions, expectations, and endless advice, taking responsibility for your capacity and capabilities requires effort — especially around food decisions and your food lifestyle. Today, I’m talking a...

If you’ve ever struggled to follow through on a plan you were totally committed to in the moment… this episode is for you. Whether it’s your eating habits, exercise routine, or just showing up for yourself, real transformation doesn’t come from being perfect—it comes from building the skill of follow-through, especially when life gets “fakat” (read: messy). In this episode, I’m breaking down exactly why follow-through is so hard—and how to make it feel easier, more sustainable, and even enjoy...

Today’s podcast is an honest, personal, and experiential-informed conversation about my experience with crash dieting, chronic stress, perimenopause and hormone replacement therapy (HRT). I tell you about how and why I chose HRT when I was navigating perimenopause, dealing with burnout, and struggling to lose weight—even while doing “everything right.” You’ll walk away from this episode knowing how restrictive dieting affected my body and hormones and how I sought answers ...

Think bone health is something to worry about later? Think again. If you’re in your 40s or 50s and starting to notice signs of hormonal shifts, now is the time to take action to protect your bones, your strength, and your future. In this episode,I'm talking to you about menopause, muscle, and the real story behind preventing osteoporosis—without falling for outdated advice. You’ll walk away from this episode with a framework for understanding what’s happening with your bones as you age into y...

If you’ve been working out on an empty stomach hoping to burn more fat, this episode will help you understand why that strategy can backfire—especially for women over 40. Today, I’m talking about the power of fueling your workouts to support fat loss and boost energy, muscle growth, and hormone balance. You’ll learn what happens in your body when you exercise without fuel, how cortisol plays a role in stress and metabolism, and how simple pre- and post-workout nutrition can change everything...

Episode 75: The Follow-Through Digital Planner—Your Shortcut to Easier, More Consistent Weight Loss❌ Tired of starting over every Monday? ❌ Feel like you “know what to do” but just can’t stay consistent? ❌ Wish there was an easy way to stay on track without overcomplicating everything? You’re not alone—and that’s exactly why I created The Follow-Through Planner. In this episode, I’ll show you how this simple, structured, and affordable digital planner makes weight loss feel automatic—so you c...

Welcome to Episode 74, where I’m excited to help you review your winter season and set inspiring, actionable goals for the Spring, 2025 season and Q2. I’ll guide you through a high-level review of your progress—from tracking body composition with smart scales like InBody to reflecting on your sleep quality, food habits, and movement routines. We’ll revisit insights from recent episodes, and I encourage you to re-evaluate your data before the end of this month so you can truly understand your ...

I’m excited to share some game-changing insights into how feeling stressed and the stress hormone cortisol can make or break your weight loss efforts—especially when it comes to stubborn belly fat during perimenopause and menopause. In this episode, I’ll explain why your body needs cortisol to function but how chronic stress pushes it into overdrive, directing your body to store excess blood sugar as fat and wreaking havoc on everything from your sleep to your energy levels. You’ll lea...

In this episode, we’re talking about how to create movement habits that stick—no matter how busy or unpredictable life gets. If you’ve struggled to stay consistent with exercise, this episode will show you how to overcome common obstacles and develop routines that align with your lifestyle and long-term health goals. You’ll walk away with practical, research-backed strategies to make movement an enjoyable and unbreakable part of your daily life. What You’ll Learn Today: Why movement habits ar...

If you’ve ever felt trapped by food planning or overwhelmed by the pressure to stick to your meal plans, this episode is for you. Today, we’re diving into why food planning might not be the best strategy for your long-term success and how to replace it with a more intuitive, sustainable approach. By the end of this episode, you’ll feel empowered to make confident food choices in the moment, build trust with your body, and find freedom in your eating habits. We’ll start by exploring the signs ...