Quit Quitting: Why “It Worked for a While” Is the Real Problem

If you’ve ever said “it worked until life got in the way,” this episode is for you.

We’re talking about what actually makes change sustainable... and it’s not more discipline, motivation, or tracking.

It’s emotional resilience.

Discouragement.

Frustration.

Disappointment.

Those three feelings are what make most of us quit.

In this episode, I’m sharing why you’re not broken, lazy, or self-sabotaging... you’re simply human.

You’re wired to seek ease. The problem isn’t you; it’s the exhausting systems you’ve been told to follow.

You’ll hear:

• Why “quit quitting” is the simplest, most powerful weight-loss strategy you’ve never tried

• How to ride out “the dip” (that messy middle where progress feels invisible)

• Why feeling bad doesn’t mean you’re doing it wrong

• How to build the skill of persistence, even when life gets in the way

  
  

This one’s part pep talk, part truth bomb, part reality check.

Because sustainable change doesn’t come from pushing harder.

It comes from staying the course when it's boring, unexciting, and down-right annoying.

You’re not a quitter. You just haven’t had an approach worth keeping.

Hit play and let’s make this the last time you start over.

I won't gatekeep: The secret to fast fat loss is to go slow. 🤓

• Learn more about The Metabolic Mentorship, my 6-month guided and personalized weight loss program: https://www.themetabolicmentorship.com/learn

• Learn more about The Metabolic Reboot, a cheap, fast, and easy 21-day version of my protocol that I run 3x per year: https//www.eatsimple.ca/reboot

Slow Is Fast: Why Chasing Quick Results Keeps You Stuck

You’ve been taught to white-knuckle it for 12 weeks, step on the scale, and pray. Hard pass.

In this episode I make the counterintuitive case that slow, easy, sustainable fat loss is actually the fastest way to get and keep (!) the body changes you want.

We’ll unhook from the weekly weigh-in panic, ditch the “kickstart” chaos, and reorient around a boring-on-purpose process that slides into your real life and compounds over seasons.

I’ll walk you through how to detach from outcome (without giving up your goals). Why adherence, not heroics, wins. And how to build an imperceptible energy deficit by eating satisfying meals, sleeping like you mean it, and refusing to make food your full-time job.

Expect mindset rewires, practical guardrails, and a few spicy rants about scales, macros, and “just do another Whole30.”

If you’re tired of starting over, this is the episode that helps you quit quitting.

• The paradox: why slow = fast (and fast usually backfires)

• How obsessing over results nukes adherence and stalls progress

• A better scoreboard than the bathroom scale

• The case for seasons, not weeks, and what “on the path” looks like day-to-day

• How to create a small, comfortable, imperceptible calorie deficit without tracking

• Why “quick wins” are water weight (useful for morale, not a plan)

• The only real “hack”: patience (and how to train it)

Timestamps:

00:00 Intro: Slow vs. fast fat loss

00:55 Why obsessing over results keeps you stuck

01:44 The myth of fast fat loss

03:25 Building the easy, sustainable approach

04:42 What most programs get wrong

05:40 Adherence and time horizons

07:13 Outdated diet rules we need to retire

14:34 The truth about quick wins (and water weight)

17:46 Why the scale is a terrible tool

23:30 The jacket that didn’t fit—then did

24:26 What “slow and steady” looks like in real life

24:52 Belief change > diet change

26:13 Patience as the only hack

27:42 Macro coaching and the hamster wheel

28:35 Eating for life, not for a phase

30:02 Rethinking expectations and measurements

30:50 Playing the long game (years, not weeks)

37:25 Dopamine: desire vs. control

39:12 Permanent results, measured backward

45:48 About The Metabolic Mentorship and Metabolic Reboot

📌 Get lifetime access to Simple Strength for $10: www.eatsimple.ca/strong 

📌 Learn more about The Metabolic Mentorship: www.themetabolicmentorship.com/learn

If you’re a woman 40+ who’s “doing it right” and still not seeing results, this is your wake-up call. Your body didn’t fail you—your inputs changed. In this episode I unveil Simple Strength: a 6-exercise, 2–3x/week program built for women in midlife who want to love their bodies again. Improve lean mass, joint comfort, and metabolic power, and get rid of the expanding midsection for good, without living in the gym.

What you’ll learn

• Why muscle is the engine of midlife metabolism (and the real fat-loss “hack”)

• How strength training fixes joint pain, posture, and “meno-belly” (insulin sensitivity!)

• The exact 6 moves: Lunge, DB Chest Press, Single-Leg Deadlift, Shoulder Press, Hip Thrust, Pull-Down/Row

• The structure: 3 pairs, 4×8, slow last reps, and simple Notes-app tracking

• How to fit it into a busy life (and why “no time” is a lie your future self can’t afford)

Why now?

After 30, lean mass drifts. After 50, it drops off a cliff. You don’t need a 90-minute routine—you need consistency + progression. This program removes fluff, risk, and decision fatigue so you can lift, log, and live.

Get the program (lifetime) for $10

👉 https://www.eatsimple.ca/strong

Timestamps

00:00 Why midlife bodies need strength (not more cardio)

03:12 My “aching joints at 49” moment & the 3-month turnaround

08:54 Metabolism 101: muscle, insulin, and fat-use

13:40 Joint health & mobility (why lifting beats stretching alone)

18:25 Longevity: quantity vs. quality of life

21:18 The Simple Strength blueprint (6 moves, 3 pairs)

24:42 Sets, reps, progression, and ultra-simple tracking

28:05 Gym vs. home: what you actually need

30:10 Tough love: time, adherence, and what changes by January 1

33:20 How to start tomorrow: do Workout A

Who it’s for

• Women 40+ navigating perimenopause/menopause

• Beginners returning to lifting or cardio-queens converting to iron

• Busy professionals who want 3×45 minutes/week and real results

Receipts (what changes)

• Less joint ache, more range of motion

• Tighter waistline / better “clothes fit” without scale obsession

• Better sleep, energy, and appetite control (hello, insulin sensitivity)

What to do next

1. Grab the program: https://www.eatsimple.ca/strong

2. Open it.

3. Get a gym membership (yes, really).

4. Tomorrow: Workout A. Track weights in your Notes app. Increase when 8 reps feel crisp.

If you want coaching on the food side while you lift, join my Metabolic Mentorship. 

Until then, lift heavy-ish with great form, eat protein, and watch your life open back up. 💪

#simpleStrength #WomenOver40 #MidlifeFitness #MenopauseFitness #MetabolicHealth #StrengthTrainingForWomen #Perimenopause #InsulinResistance #BodyRecomposition

Are you waiting for life to calm down before you take care of yourself? 

Well, it never will. 

In this episode, I get real about why waiting is keeping women stuck in exhaustion, weight gain, and frustration. I share the story of a woman who came to me desperate for change but refused to actually do anything differently. 

The hard truth is that unless you take action, your struggles only compound over time.

They get worse. And that’s not doomsday thinking; that’s objective truth. 

I break down why delay equals drift, why waiting is an illusion, and how to finally ignite change, not by waiting for motivation, but by taking one small action today. 

I also BEG you to stop letting yourself be influenced into chasing trends that don’t work. It’s merely convincing you that nothing will work, and that too will keep you stuck. 

I’ll show you how to reframe results, exactly where to start today — SO YOU CAN START TODAY INSTEAD OF CONTINUING TO WAIT FOR… what? I don’t know.

…and why investing in your health matters more than that next vacation.

If you keep telling yourself “later,” this episode is the wake-up call you’ve been needing.

Timestamps:

00:00 – Why waiting makes things worse, not better

02:00 – The client who wanted change… but refused to change

05:20 – Life never “calms down” (and what happens if you keep waiting)

09:45 – Busy ≠ unhealthy: proof that it can be done

13:15 – Motivation is a myth (and how action creates it instead)

17:50 – Erin’s personal story: walking habit, pandemic, and starting small

22:10 – How to reframe results beyond the scale

25:00 – The real cost of inaction (and why health is worth more than vacations)

29:30 – Practical first steps: protein-forward breakfast, walking, sleep

33:15 – Stop being influenced, start making meaningful change

36:40 – Why investing time, energy, and money in health pays dividends for life

41:00 – A personal reflection: what Erin wishes she’d done in her 30s

46:15 – Your body’s signals are calling — don’t wait to answer

50:00 – Final call to action: start today, not later

I asked my Instagram audience to pick my next nutrition self-experiment, and of course… they chose the hardest, most sensational one: a 12-week bikini shred.

Think strict food tracking, chicken breasts and egg whites, progress pics in your underwear, and living in a constant state of low-grade hunger... all for that one glossy “after” photo.

In this episode, I walk you through why I seriously considered it (yes, I found a coach), and why in the end, it’s an absolute no for me.

I share my pros-and-cons list (um, it’s all cons), the dangerous mental toll of before/after photos, what “willpower culture” does to women, and why I believe crash diets -- even/especially the fancy, Instagrammable ones -- set us back in every possible way.

Here are the 16 reasons I can't do a bikini shred diet (and maybe neither should you):

1. 📸 Before Pics are Sad

2. 🔍 Progress Pics Would Ruin Me

3. ⚖️ I’ll Never Measure Food Again

4. 🍽️ Living in Low-Grade Hunger? No.

5. 💪 Willpower is a Finite Resource

6. ❓ Will a Shred Even Work for Me?

7. 🥩 Losing Food Joy Isn’t Worth It

8. 🚫 What Would I Even Be Allowed to Eat?

9. 😬 The Danger Of The After Photo

10. 🔄 The “After After” Nobody Talks About

11. 🔔 Losing Trust in Hunger Signals

12. ➗ Trusting Math Over Your Body

13. 🪞 Am I Attractive Enough Yet? ...How About Now?

14. 🎉 Being Cheered for Unsustainable Results

15. 👙 Looking Good in a Bikini Isn’t My Goal

16. 😩 Having to Pretend I'm Enjoying It

If you’ve ever been tempted by the promise of quick results or felt haunted by the idea of looking “good in a bikini,” this conversation will help you see through the dysfunction and remind you why sustainable, peaceful fat loss is worth more than any spray-tan photoshoot.

Timestamps:

00:00 - Intro & Audience Poll: Choosing the next nutrition experiment

01:41 - The Four Options: Wegovy, Octavia, Dairy-Only, Bikini Prep

03:21 - Why Bikini Prep Won the Poll

05:17 - My Backstory & Body Image Reality

08:50 - Why Crash Diets Aren’t for Me (or You)

10:29 - The Pros & Cons List (Spoiler: All Cons)

12:59 - The Problem with Before Pictures

15:23 - Progress Pics & Mental Health

18:16 - Why I Refuse to Measure Food

20:41 - The Dangers of Restriction & Hunger

24:15 - Willpower: Why I’m Done With It

28:46 - Would a Bikini Shred Even Work for Me?

31:03 - Food Joy & Boring Diets

34:24 - The After Picture Trap

39:10 - What Happens After the Shred?

42:30 - Losing Trust in Hunger Signals

45:10 - Will I Only Feel Attractive When Thinner?

47:30 - Why Looking Good in a Bikini Isn’t My Goal

49:00 - The Willpower Warrior Myth

51:00 - Final Thoughts: Why It’s a No for Me

The protein narrative is overwhelming 😩and ridiculous 🤡 right now, amirite?

The truth is: Women aren’t eating enough protein.

Not because you don’t know what protein is. But because diet programming trained us to live on coffee, cottage cheese, and little “lady-like” yogurty nibbles that never send the right signal to your body.

In this episode, I’m breaking down:

• Why protein is the ultimate metabolic helper (and why your “slowed metabolism” is really about lost lean mass).

• Why you don’t need to count grams, track macros, or turn into a human calculator to get results.

• The hidden cost of the “demure eating pattern” (endless hunger + stalled fat loss 👎🏼).

• How protein actually shuts down food noise, cravings, and snack urges—without white-knuckling it.

• Why meat, fish, eggs, and poultry send a completely different signal than yogurt cups and protein shakes.

This is not another “eat more protein” lecture. This is about trusting your body’s ancient nutrient signaling system—the one that makes fat loss, satiety, and metabolic health possible without obsession or math.

If you’ve ever wondered why you’re “doing everything right” and still hungry, still gaining, or still stuck… this conversation will flip the script.

⏱ Timestamps

00:00 – Why most women are quietly starving themselves without realizing it

00:27 – Protein: the overlooked lever for fat loss, energy, and aging well

00:58 – The wellness industry’s protein blind spot and why it matters

01:18 – Quick wins: how to eat for health without tracking or math

01:36 – The “light eater” trap that keeps women underfed and over-hungry

02:32 – Scarcity eating vs. abundance eating: which signal are you sending?

03:00 – Why food is a signal, not a spreadsheet

03:41 – Forget grams: the real reason counting protein doesn’t work

04:21 – Hunger, satiety, and the biology of cravings

05:01 – The “demure eating pattern” and how it wrecks metabolism

05:20 – The problem with yogurt, bars, and “protein ice cream”

06:06 – Meat, fish, poultry, and eggs: the forgotten protein foods

07:19 – Protein as your metabolic secret weapon

08:14 – Metabolism demystified: what it actually does

09:06 – Fat loss vs. weight loss -- and why the scale lies

10:03 – Lean body mass: why “healthy” actually weighs more

11:18 – Does metabolism really slow down with age?

12:25 – Protein as protection against frailty and weakness

13:59 – Protein & satiety: how to finally feel “done” eating

15:20 – The Protein Leverage Hypothesis

16:35 – What animals can teach us about human appetite

17:33 – Why grazing keeps you hungry—and feasting sets you free

18:39 – How to actually get more protein without tracking

19:41 – Stop logging food, start listening to your body

20:42 – Satiety: the built-in appetite control you’ve been missing

21:17 – One action step: front-load your day with protein

22:43 – The circadian rhythm bonus of eating protein at breakfast

23:47 – Main takeaways: how to re-signal your metabolism

24:17 – The practice: eat protein foods, not “protein products”

24:57 – The calm confidence of being truly nourished

25:57 – Closing thoughts

Nobody asked for me to recap this. And by the time I got this recap published, the wellness cultural zeitgeist had already moved on: from the horrors of The Biggest Loser exposed in a (pretty mild) Netflix doc... to Serena Williams promoting a GLP-1.

Nevertheless, I recorded this episode and it feels like a waste to NOT post it...

Remember the early 2000s, when millions of us were glued to The Biggest Loser? Watching people drop jaw-dropping amounts of weight each week, puking on treadmills, collapsing in tears, “motivated” by screaming trainers. It felt inspiring at the time—until you realize the whole thing was a metabolic train wreck.

In this episode, I take you inside Netflix’s new three-part documentary and unpack:

🔥 Why the show was more spectacle than science.

🔥 The hidden damage it did to contestants, and to us watching at home.

🔥 How diet culture still markets the exact same lie today, just with shinier packaging.

🔥 A recognition that, while this was considered extreme 20 years ago, there are actually many more MORE extreme practices pushed nowadays.

🔥 How personal trainers -- unregulated health pros -- overstep their scope of practice.

🔥 What actually works: sustainable, boring, basic, sane, metabolism-supportive weight loss that doesn’t wreck your body or your life.

🔥 My personal reflections: why I once adored this show, how it connected to my own mom’s health struggles, and what I see differently now after 15 years in the weight loss field.

If you’ve ever felt pressured to lose weight fast, bought into punishing “eat less, move more” programs, or wondered why nothing ever sticks, it’s time to chat about everything that was wrong with this show, and with diet programming in general.

👉 Watch this breakdown before you fall for another flashy “quick fix.”

Timestamps:

00:00 – Intro & Why The Biggest Loser Still Matters
00:29 – The Show’s Format & Early Reality TV
01:42 – Personal Reflections: Family, Body Image, and Inspiration
03:59 – The Real Problems: Diet, Exercise, and Industry Myths
06:30 – Why Fast Weight Loss Fails (and What Works Instead)
10:47 – If I Ran The Biggest Loser: A Nutritionist’s Approach
13:47 – The Weight Loss Industry Today & Final Takeaways

If you’ve been told that all you need for weight loss is a calorie deficit, I’ve got news that's probably not gonna surprise you: it’s not that simple.

After 15 years in women’s weight loss, I can tell you there are at least eight other factors that matter more than food scales, macro tracking, or obsessing over apps.

In this episode, I walk you through these eight factors, ranked in the order I see them play out in real life, that can make or break your ability to lose fat and keep it off in midlife.

We’ll cover:

🍷🥩 If the world ended tomorrow… what foods would you want in your doomsday bunker?

In this ridiculous thought experiment, I — a weight loss nutritionist who actually eats dessert — reveal the 10 foods I’d stash in my apocalypse bunker (yes, including coconut flan and red wine) and what those choices say about how I approach nutrition, pleasure, and health in real life.

But this isn’t just a quirky fantasy draft. By the end, I’ll flip the question and break down the 10 foods that actually end up in my real-life grocery cart every week -- no tracking, no restriction, no sad little diet snacks.

Along the way, we’ll talk about:

• Why dessert has nothing to do with hunger

• Why some foods are groceries and others are treats

• How to eat with joy and health in mind (even in the end times)

Whether you’re a foodie or a zombie, you'll need to figure out what's worth eating when the world's about to end...

And then it makes it easier to contemplate what simply comes home with you from the grocery store when armageddon is NOT in play.

Timestamps:

00:00 – The Lemon Tart story: dessert ≠ satiety

03:00 – The Bunker Food Challenge: what would you pack?

05:00 – My 10 Bunker Foods (nutrition meets delight)

15:00 – The Real-World Grocery List

20:00 – Groceries vs. Treats: the difference that changes everything

🎙️ Listen in and then tell me: What would make your bunker list?

“I just needed something crunchy.”

I say this with love: Nobody ever died of a crunch deficiency.

You don't NEED crunch. You WANT it.

So why does it feel like a biological emergency?

In this episode, I unpack why your chips-and-queso moment isn’t about “needing crunch” at all.

We’ll break down:

• Why crunch feels so addictive (and how food manufacturers exploit this)

• The difference between true biological cravings vs. conditioned wants

• How salt, starch, and dopamine drive you back to the pantry again and again

• The Pavlovian loop keeping you stuck in the snack cycle (and how to short-circuit it)

• Simple, satisfying swaps that break the loop without feeling deprived

If you’ve ever scraped the bottom of the Doritos bag and told yourself “I just needed the crunch,” this conversation will change the way you think about cravings, and help you reclaim control.

👉 Get my free Sugar Craving Solution guide here: eat.simple.ca/sugar

Timestamps:

00:00 – Crunch isn’t a nutrient, it’s a habit

03:12 – The real reason Doritos are impossible to stop eating

07:49 – Pavlov’s dog has nothing on your pantry habits

12:30 – Salt cravings vs. chip cravings: know the difference

16:45 – Why “healthy crunch swaps” don’t actually work

20:58 – My favorite hack to break the crunch loop

27:15 – How to feed yourself so cravings die down naturally

Tina lost a pants size without counting a single calorie.

And she did it while navigating everyday life chaos: travel, social stuff, and the emotional “dip” that usually derails progress.

In this episode, I break down what sustainable fat loss actually looks like in motion.

It’s not all-or-nothing.

It’s real life, and real resilience.

You’ll hear:

• Why satisfying meals are the secret weapon nobody’s talking about

• What to do when the initial motivation fades (which it always will)

• How to ride the “Dip” instead of letting it wreck your momentum

• The power of anchor actions that keep you steady, even when you’re not perfect

Forget quick fixes. This is the mindset (and method) that actually moves the needle long-term.

Especially for women who are done with the diet BS and ready to feel at home in their bodies again.

Timestamps:

00:00 Tina's Testimonial

00:54 Sustainable Eating and Satiety

03:02 The Importance of Enjoyable Meals

04:58 Sustainable Weight Loss Strategies

08:23 Life Challenges and Anchor Actions

17:07 The Concept of 'The Dip'

26:08 In Conclusion...

If you’ve done everything right -- tracking, fasting, skipping the wine, saying no to carbs -- and still somehow gaining weight every year… this one’s for you.

In this off-the-cuff, unscripted episode, I’m breaking down the three real problems we have to solve for lasting midlife weight loss:

1. Weight Gain (We MUST stop this first.)

2. Weight Loss (But not the old way because harder dieting and more cardio isn't the answer.)

3. Sustainability (Because your life is not meant to be a series of never-ending diet plans.)

We talk behaviour change. We talk biochemical change (which I argue is actually EASIER than changing behaviour). We talk about why a $27 PDF plan downloaded from your fave IG influencer isn’t the solution. We talk about why maintenance must be built into the weight loss program itself (not a separate program you do afterward). And why the real fix takes actual critical thinking and problem solving.

I’ll share stories from my own successful weight loss journey, and real client conversations that’ll make you rethink what’s really keeping the weight on.

If you’ve ever looked at an old photo of yourself and thought “I hated my body back then too…”

If you’re sick of miracle-hopping and ready to actually solve this…

If you want to eat real food like a grown-ass woman and never diet again…

Give it a listen!

Timestamps:

00:00 Unscripted Intro: What We’re Really Solving

00:35 Gen X Women + The Midlife Collision Course

01:07 The 3-Part Weight Loss Problem

02:35 Why Weight Gain Is the First Problem (Not Weight Loss)

04:13 Behaviour + Biochemistry: The Real Root Causes

11:07 What Sustainability Actually Means (aka "maintenance phase" 🙄)

20:21 Final Thoughts

In this episode, I walk you through four equally effective weight loss strategies that can get you to your goal, no matter your starting point.

Here’s the kicker:

Each one takes about a year.

Yep.

In this episode we cover 4 approaches to 25 pounds of fat loss, including:

✔ How to sustain weight loss with GLP-1 meds (like Ozempic)

✔ What low carb, keto, and fasting can and can’t do

✔ The gritty reality of old-school calorie counting

✔ My fave approach: effortless, “accidental” calorie restriction that feels like living your life, not dieting

If you’re ready to lose the weight once and never have to obsess over it again… this one’s for you.

🎧 Listen now, and choose your one-year path to freedom.

Time's gonna pass anyway, gals.

Speaking of time... here are your timestamps:

00:12 The Reality of Permanent Weight Loss

01:21 Inspiration from Real-Life Transformations

03:43 Method 1: GLP-1 Medications

07:49 Method 2: Major Dietary Pattern Changes (keto, fasting)

11:49 Method 3: Intentional Calorie Restriction

14:04 Method 4: Accidental Calorie Restriction

18:02 Conclusion: Choose Your Own Adventure

If being hard on yourself worked, it would have worked by now.

This episode is a plea for every woman who’s ever stood in front of the mirror and winced. Not because she’s vain, but because she was taught to constantly judge and hate her body.

In this unscripted solo, I get personal about the emotional toll of watching brilliant, accomplished women chronically disrespect their bodies. I share why self-cruelty isn’t a sign of discipline, and why kindness is not weakness, but strategy.

We talk:

• The placebo effect of believing your body is worthy

• Why the wellness industry profits from your insecurity

• How to “fake it till you make it” with food, rest, and movement

• What it would feel like to just wear the damn swimsuit at the beach

This isn’t body positivity, or body acceptance per se.

It’s body reclamation.

You don’t have to love your body.

But you can stop waging war against it.

Start by respecting it.

Homework: What would change if you treated your body like it deserved respect?

Timestamps: 

0:00 Introduction and Importance of Self-Respect

00:15 The Toll of Negative Self-Perception

01:04 Shifting the Narrative: From Violence to Kindness

01:50 The Power of the Mind and Placebo Effect

02:48 Making Weight Loss Feel Easy and Nice

03:09 Challenging Cultural Beauty Standards

05:16 Respecting and Nourishing Your Body

12:00 The Impact of Diet Culture

14:58 Conclusion: Embracing Self-Respect and Optimism

“I Don’t Trust You, Erin.”

If you’ve ever booked a call with someone like me, only to feel your guard go way up the second the Zoom opens, you’re not alone.

Because I’ve felt the tension. And I’ve seen the crossed arms. The squinty skepticism. I know you hate me and everyone like me who has confused and overwhelmed you.

I’ve heard the polite answers hiding a hard “no.”

I've heard the impolite answers too: "What snake oil are YOU trying to sell me?"

I don’t take it personally.

I get it.

The wellness industry has burned women like you. It has overpromised, underdelivered, gaslit, confused, judged, and sold you one more program when you were already on the edge.

So if you don’t trust me at first, I understand. And in this episode, I’m going to talk about:

• Why women should be skeptical—and what we’re really protecting when we are

• A hostile comment I received that actually speaks volumes about why the whole industry feels unsafe

• Why you don’t need to blindly trust me to start taking better care of you

• And an apology. A real one. For every time someone made you feel like a failure instead of a human.

I’ll tell you what I believe in. You don’t have to believe in it too. But if there’s a voice inside you saying, “I’m tired of this fight with my body… and I need a new way”—maybe this will help you take the first step.

Timestamps:

00:00 – When you don’t trust me… here’s why I don’t flinch

00:45 – This business isn’t always pretty

02:30 – The comment that revealed what women are really mad about

03:43 – What I’d say to you, woman-to-woman

05:47 – Why wellness can’t just be a script and a supplement

08:00 – How to alchemize your anger into power

12:10 – What I’m sorry for—and what I’m inviting you to believe instead

You want to sleep better. I like talking about sleep. This podcast is for you!

In it, I deliver my fave "hack" for improving sleep, but also I talk generally about how we need to TREAT sleep in our lives... and how our relationship with sleep and our relationship with food should actually be more similar than we might have thought. From a metabolic perspective, sleep is to nighttime what feeding is to daytime.

In this episode, I dive into how truly regenerative sleep and deeply nourishing food are the power duo behind lasting health, weight loss, and aging like a goddess.

You’ll hear from a weight-loss nutritionist (that’s me!) who believes in nonviolent, supportive weight loss—no food tracking, no bootcamps, no burnout. Just smart strategies that work with your body and hormones, not against them, and how sleep is a crucial metabolic factor not to overlook.

We’re talking:

• The magic of circadian-aligned meals

• Hormone therapy insights for menopause

• My exact wind-down routine for falling asleep like a champ

• And how to sync your internal clock so your metabolism, mood, and energy all hum along beautifully

Come learn how to eat, rest, and live like someone who loves their body, and is finally getting results.

I do shamelessly mention one of my fave sleep gadgets ever -- my bed cooling mattress pad. No, it's not the super expensive one that all the big-time podcasters talk about... this one is more affordable (yet, somehow, still really expensive 🤔). I do have a discount for the Sleep.me bed cooling system I use. It's a rolling discount that fluctuates between 10% to 20% and you can get it automatically when you follow this link: https://checkout.sleep.me/ERIN22658

You don't have to get one; in fact, I feel weird even mentioning it... but I am obsessed with this thing and, so far, I have had no hot flashes or night sweats during my menopause "era." Just epic cool 😎 sleeps, so... take that for what it is.

With all that out of the way, here are your timestamps, you little cutie:

🕒 Timestamps:

00:00 Intro & Personal Story

00:34 What does ‘robust health’ really mean?

02:29 Why sleep is the queen of everything

06:08 My go-to evening wind-down routine

13:14 How to create a dreamy sleep environment

18:44 A pep talk to close it out

Turning 40? Going through menopause? Emerging from COVID lockdowns (5 years later)? If you feel like your body changed overnight, this episode is your wake-up call.

I desperately want us to think critically about WHY these changes of life would cause our body composition to shift.

Because it's probably NOT your age, or your hormones, or lockdowns... at least, not directly.

This message is meant to empower you. Because feeling like a victim of circumstance is incredibly DISempowering, and I don't like that for you... do you? Nah.

We’ll dig into:

• What really happens with metabolism and aging

• Why you need to stop nibbling and start eating real meals

• How losing muscle -- not gaining fat! -- is the silent saboteur of midlife weight gain

• The hidden impact of menopause symptoms like fatigue, pain, poor sleep, and mood swings

• How diet fatigue and cardio-brain are keeping you stuck

• What’s actually behind the “I gained weight during COVID” story

This one’s a blend of science, lived experience, no-BS truth-telling, and some gentle-but-firm mindset reprogramming.

If you’ve ever said, “Nothing works anymore,” this is the conversation you need.

🎧 Listen now and borrow my confidence that you can feel totally great in your body at this stage of life. Who knows? You might just start to believe it yourself.

00:00 – Why would menopause make me gain weight? Let’s ask a better question.

00:58 – The belief effect: If you think weight gain is inevitable, you might just behave like it is.

03:04 – The actual science on metabolism slowing down as you age. It's good news!

04:33 – Why lean body mass is your midlife secret weapon.

06:45 – Ditch the choccy-banana protein shakes; eat, move, and live like a solutions-oriented, get-stuff-done, grown-ass adult.

12:45 – When menopause symptoms derail your habits, and how to get them handled.

18:53 – Did a global pandemic really make you gain weight? Or did your life just change overnight?

21:52 – Diet fatigue is real. You’re tired, you’re confused, and you don’t know how to eat anymore.

26:00 – Gravity, skin, and the unsexy truth about what’s actually changing.

28:54 – The wrap-up: It's depressing to feel like a victim of the passage of time. Start asking better questions, and feel more empowered in the second half of your life.

**This is a recording of a free online interactive workshop**

If you’ve been logging every bite, weighing your chicken breast, or obsessing over apps just to watch the scale barely budge—this episode is for you.

In this powerful replay of my live Weight Loss Without Food Tracking workshop, you’ll learn why tracking your food isn’t required for fat loss—and why, for many women, it actually makes things worse.

In this conversation, I like to think that I offer a refreshingly doable and revolutionary (not really) method to help you eat a little less without measuring, logging, or micromanaging your meals.

You’ll learn:

💥 The difference between weight loss and fat loss (and why most people are chasing the wrong thing)

💥 Why muscle and bone must be preserved for long-term leanness

💥 The overlooked damage caused by calorie counting and constant restriction

💥 The power of eating to true satiety—not just “portion control”

💥 How to create a gentle, flexible fat loss deficit without tracking anything

This is a recording of a live workshop, so you'll hear me chatting with real women sharing their feelings and fears... the very same ones you feel.

My dream is to help you finally stop second-guessing every bite and start trusting your body again.

Timestamps:

00:22 The Problem with Food Tracking

01:05 The Concept of Sustainable Weight Loss

01:49 Defining Weight Loss vs. Fat Loss

02:20 Challenges of Traditional Dieting

04:46 The Importance of Muscle and Bone Preservation

06:49 Understanding Different Types of Fat

12:41 Factors Affecting Fat Loss

21:02 The Myth of Calorie Counting

29:21 The Mental Strain of Food Tracking

30:19 Concerns About Calorie Deficits

30:25 Introducing Mild and Flexible Calorie Reduction

31:17 The Math of Slow Weight Loss

33:38 The Problem with Snacking

36:00 The Importance of Satiety

47:39 Real Food vs. Protein Supplements

51:55 Addressing Fears and Pain Points

58:09 Homework: Eating to Satiety

I painstakingly found 6 words that start with the letter P that depict what you need for sustainable fat loss. But that's not all! I also came up with 4 additional P words to describe what you DON'T need...

Kidding, I used ChatGPT to come up with the P words for me, lest you think I slaved over a thesaurus all day.

Most people are taught to chase weight loss with scales, calorie math, and expensive supplements... and then blame themselves when it all falls apart.

In this episode, I lay out the actual ingredients for sustainable fat loss: 6 powerful P-words you need to embrace (practice, permission, placebo, plateaus, patience and pants 🤔), and 4 Ps you can toss in the trash (pounds, precision, plans, and pills).

Timestamps

00:00 Introducing the 10 Ps of Sustainable Weight Loss (6 you need; 4 you don't)

00:14 Why practice beats perfection

03:05 Giving yourself permission to fail forward

05:43 Placebo power (yep, it’s a real thing)

09:03 What to do when you hit a plateau

10:22 The long game: patience is a fat-loss flex

12:34 The pants test > the scale

14:24 Why obsessing over pounds is a dead-end

15:01 The real reason pants matter (again)

15:49 Placebo part 2: mindset magic

16:51 What makes fat loss feel easy

18:39 The 6 Ps you need

18:58 The 4 Ps you don’t

20:56 Why precision is a waste of time

25:27 Don’t get sold on pills

27:40 Wrapping up

(Alternate title: Fast Fat Loss -- An Unhinged Riff)

In this episode, we’re pulling back the curtain on one of the biggest lies in the weight loss industry: that fast fat loss is effective, sustainable, or even desirable.

It’s not. In fact, your body is wired to resist rapid fat loss—and for good reason.

I’ll break down the biology behind fat storage and explain why slow, steady fat loss isn’t just better—it’s the only kind that lasts.

We’ll talk about what’s really happening when the scale drops quickly, why “weight loss” isn’t always fat loss, and how the fitness industry has trained us to fight our own ancient survival instincts.

You’ll hear:

• Why your body doesn’t trust crash diets (and what to do instead)

• How fat loss actually works on a metabolic level

• The difference between losing fat vs. just losing weight

• What happens to women’s bodies in perimenopause and menopause

• Why patience isn’t just a virtue—it’s a strategy

Whether you’ve been chasing smaller jeans or smaller numbers on the scale, this episode will help you rethink the goal, stop sabotaging your metabolism, and start working with your body—not against it.

Timestamps:

00:00 – The Myth of Fast Fat Loss

00:52 – How Your Body Uses Stored Fuel

01:35 – The Pressure of Beauty Standards

02:57 – Fitness Trends vs. Human Biology

04:23 – Fat Loss ≠ Weight Loss

05:48 – Metabolism: More Than Math

07:03 – Why Slow Is Smart

15:50 – Diet Culture Confusion

18:06 – When Calorie Deficits Backfire

19:07 – Why the Scale Is Lying to You

21:27 – What Real Fat Loss Looks Like

24:14 – Patience, Persistence, Progress

24:33 – Metabolism in Midlife

26:10 – Rewriting the Diet Narrative

31:23 – What Gen X Women Deserve Next